TRABALHO DO DIA
Monday
Treino 1. Segunda Feira
Mobility and Warm up
Hip and shoulders
then
Strength
4 RDS
1 Back Squat
4 RDS
3 Front Squat
Conditioning
3’ Amrap (4 RDS)
3 Thrusters @135/95 lbs - @61/42 kg
6 Push ups
9 B.O.B
rest 2’ and continue
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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