Quarta-feira(10/07)

A) WARM UP

TABATA 4'

• Burpee

• Wall climb 

• Handstand marshing

• OHS 45/35

B) Strength and Conditioning

HANDSTAND PLAY TIME 6'

• Entrada na parede

• Kipping HSPU

• Strict HSPU

• Walking handstand

B1) EVERY 90" for 12 minutes 

(8 sets)

High hang power snatch 

 2 reps ----> Chegar @75%

⚠️2" pause in the receiving position

C) WOD

500m row ou 400m run

3 ring MU

10 snatches unbroken 

Set 1----> 95/65

Set 2----> 105/75

Set 3 ----> 115/85

TC: 15'

Rest 3'

3 rounds of:

100m farm walk 

24/24🧑

16/16👩

2 rope climb

TC: 12'