Quarta-feira(21/08)

A) WARM UP

EMOM 10'

• 45" side plank D

• 45" scapular push up

• 45" side plank E 

• 6 kb windmills p cada lado

• 10 alternating cossack squat

B) Strength and Conditioning

Take 15 minutes to build @90% do RM C&J

1 reps C&J 

⚠️qualquer clean + Split jerk

C) WOD

3 rounds of

500m row ou 400m run 

( casa de motos)

50 DU

10 OHS 

10 GOH

Set 1---> 115/85

Set 2---> 135/95

Set 3---> 155/105

 TC : 25'

Rest 3'

C1) FOR TIME

50 Push up

⚠️EVERY time you break or pause at any point , perform 6 alternating DB snatch 55/45