TRABALHO DO DIA
Thursday
Treino 4. Quinta Feira
Mobility and Warm up
Hip and shoulders
then
Strength
Every 2' for 8'
5 Back Squat @75%
8' Emom
1 Cluster
Conditioning
3 RFT
21 Toes to bar
9 S20 @175/110 lbs - 80/50 kg
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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