TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira


Mobility
Torácica

Warm up
2x

20 Hollow rocks
10 v-ups
10 Half burpee
20 Jumping jacks


Skill

Abmat Sit up
10 -15 - 20 - 25 - 20 - 15 - 10 

Toes to Bar       (UNBROKEN)
5 - 7 - 9 - 12 - 9 - 7 - 5

Double unders
30 - 35 - 40 - 45 - 40 - 35 - 30

Single unders
40 - 45 - 50 - 55 - 50 - 45 - 40


WOD

For Time

50 D.U/65 S.U
20 kb Swing  32/24 kg
50 D.U
20 kb Swing
10 Hang Power clean  135/95 lbs - 61/42 kg
50 D.U
20 kb Swing 
10 Hang P. Clean
20 Hand Stand push up

Cap 9'