TRABALHO DO DIA
Friday
Treino 5. Sexta Feira
Mobility and Warm up
Hip and shoulders
then
Strength
4 RDS
3 Push press
4 RDS
8 Front squat @60%
Conditioning
For time
15 Box Jump over
Squat clean @200/145 lbs - 90/65 kg
9 - 7 - 5 - 3 - 1
Cap 9'
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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