QUINTA-FEIRA (11/01)

A) Mobility

B) RM Back Squat
5-5-4-3-2-1*-1*-1*
* Heavy Single

C) WOD - timecap 12”

1.600m RUN

QUARTA-FEIRA (10/01)

A) Skill “ Toes to Bar”
3 sets of 3 strict t2b
3 sets of 2 strict + 4 t2b

B) WOD - Amrap 9’

15 T2b
10 Deadlift
5 Snatch

Rx 50/35
Sc 40/25
Bn 30/15

TERÇA-FEIRA (09/01)

A) Skill: 
POWER SNATCH

B) STRENGHT
EMOM 6’ - 5 P. SNATCH
Rx - 50/35
Sc - 40/25
Bn - 30/15

C) WOD - Cap 12’
4 RFT
20/16 WallBall *
20/16 KTB Swing *

* unbroken
Every break - 5 burpees 

Rx 24/16
Sc 20/12
Bn 16/8

Segunda-feira (08/01)

A- warm up/ skill

B- Wod 
dupla

3 rds
12-9-6
deadlift
hang Power clean
push jerk

Terça-feira (02/01)

A- warm up

B- strenght 
Front squat 
5 series 
8-8-6-6-4

C- Wod cap 20'
4 rds
400 m run 
20 push up
20 box jump over

Quinta-feira (28/12)

A- warm up

B- Skill/ strenght
push press

EMOM 
6x 1 rep a cada 1'30"

C- Wod 
amrp 25'
400 m run 
40 kb swing
500 m row 

Quarta-feira (27/12)

A- Warm up

B- Ginástica 
6x 
max pull up
Max hspu

C- Wod
5 rounds 
For time 20’
10 Deadlift (aumenta de 5 em 5)
15 box jump 
30 sit up