TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira


Mobility
Quadril

Warm up

4' Emom

1' 10  Burpees + 4  Air Squat 
2' 11  Burpees + 4 *Front Squat
3' 12  Burpees + 4 *Thrusters 
4' 13  Burpees + 4 *Thrusters

** Empty bar

Skill

Thruster

round 1 - 2 @60% C&J
round 2 - 2 @65% C&J
round 3 - 2 @70% C&J
round 4 - 2 @75% C&J


WOD

16 - 13 - 10 

Thruster  115/80 lbs - 50/35 kg
Pull up

Cap 5'

rest 3'

16 - 13 - 10

Hang Power Clean 115/80 lbs - 50/35 kg
Burpee over the bar

Cap 5'