TRABALHO DO DIA

Friday

WOD

Amrap

Elemento: Peso – Ginástico - Monoestrutural

TREINO 5. SEXTA FEIRA

Mobility

Quadril / ombros

Warm  up

3 rounds

10 Plank to elbows

5 shoulder press (pvc / bar )

5 Saltos verticais

Skill

A) Find your maximum heigth Box Jump in 8’

B) Power Jerk

Dip (flexiona – segura 3’’ – estende )

3 rounds ( 50% 1RM Jerk)

C) Dip & Jerk ( flexiona – segura 3’’- 1 Jerk

4 rounds ( 50% 1RM Jerk)

WOD

7’ Amrap

9 S.D.H.P 50/40 kg

9 T2B

27 Double unders