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