Sexta-feira(28/06)

A) WARM UP

EMOM 15'

• 20 speed climb + 20 sit up remador

• 10 dynamic montain climb + 10 sit up V up

• 15 a swing 10kg ⬆️⬆️

• 30 L sit wipers over wall ball

• 50" dynamic plank

B) Strength and Conditioning 12'

SHOULDER PRESS

SET 1 ----- 6 reps

SET 2----- 4 reps

Set 3------ 2 reps

Set 4 ----- 6 reps 

Set 5 ----- 4 reps

Set 6------ 2 reps

⚠️cargas livres

⚠️anotar somente o set 6

C) WOD

3 rounds of:

400 m run ( casa de motos)

20 T2B

15 C2B

10 Power snatch 135/95