TRABALHO DO DIA

Thursday

Treino 4. Quinta Feira


Mobility and warm up
Quadril/Torácica

Accessory Work

A) Romanian DL

3 Rounds - 8 Reps
then

Band leg curl

1 rounds - 30 reps 

B) Box back extension

3 rounds - 8 a 10 reps
then

Band leg curl

1 rounds - 30 reps 

C) Bent over barbell row

3 rounds - 8 reps


WOD

3 rounds

10 Deadlift @135 - 95 lbs - 61/43 kg
6 S2O

Then

2 rounds 

9 Deadlfits @155 - 110 lbs - 70/50 kg
5 S2O

Then

1 round

8 Deadlift @175 - 125 lbs - 80/55 kg
4 S2O

*Each round must be done without breaks or 10 burpees will be performed on each break
*Cada rodada deve ser realizada sem intervalos ou 10 burpees serão executados em cada intervalo.

Cap 12'