TRABALHO DO DIA
Wednesday
Treino 3. Quarta feira
Mobility and Warm up
Thoracic spine and shoulders
then
3 rounds
6 Worm walk
12 Plank DB row
18 V - ups
Conditioning
Team 3
3 Rounds For Time
3 000m Row
45 Toes to bar
Cap 36'
TRABALHO DO DIA
Tuesday WOD For Time Elementos: Peso - Bodyweight TREINO 2. TERÇA FEIRA MOBILITY Quadril/Tornozelos Warm up 3 rounds 1’ Med ball hold wall Squat 1’ Plank SKILL A) Força Front Squat 1-1-1-1-1-1 / 80% 1RM B) Técnica Hang Squat Clean WOD 21-15-9 Box Jump Over Front Squat RX 60/45 kg Cap 8’
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