Terça-feira(06/08)

A) WARM UP

TABATA 8'

• 6 montain climb + 6 rolinhos

• 10 kipping on bar + 5 burpee touch bar

• 12 cossack squat

• Single arm DB tríceps extension 10D/10E

B) Strength and Conditioning

⚠️saindo do hack

Take 12' to build:

2 FS + 1 jerk ( qualquer jerk)

⚠️Chegar a 85%++++ se a técnica estiver boa

C) WOD

3 rounds of:

400 m run ou 500m row ou 600 m bike

5 ring MU

10 snatches*

* set 1 135/95

  Set 2  115/85

  Set 3  95/65

When the running clock reaches 22'....

C1) FOR TIME

30 burpee pull up 

Colete 20/14