Quarta-feira(11/09)

A) WARM UP 

⚠Usar somente 1 Kettlebell p movimentos 

EMOM 18'

1°min 50 speed climb 

2°min 30 L sit wipers over Wall ball 

3°min 20 KB russian twist  (10 a 20 kg)

4°min 10 KB Hollow Rock + 20 KB flutter kick 

5°min 14 a 20 KB turkish sit Up 

6°min 20 KB balistic row 

B) Strength & Conditioning  15'

FRON SQUAT         2  reps  *Saindo hack

Set 1      70%

Set 2       75%

Set 3        80%

Set 4        85%

Set 5        90%

Set 6         95%

C) WOD 

FOR TIME 

1000m row ou 3x 400m run

15 GOH 155/105

30 C2B----->40 pull up- ---->50 push up