SEMANA 17

SEGUNDA TERÇA QUARTA QUINTA SEXTA SABADO

MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO MOBILIDADE/AQUECIMENTO

(MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN) (MAX. 10 MIN)

AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH AQUECIMENTO BY COACH

FORTALECIMENTO (MAX 12 MIN) FORTALECIMENTO (MAX 15MIN) FORTALECIMENTO (MAX 18 MIN) FORTALECIMENTO (MAX 15 MIN) FORTALECIMENTO (MAX 12 MIN) WOD - FOR TIME 50 MIN

PULL UP STRICT FRONT SQUAT L-SIT HOLD DIP BOX OHS 200 M RUN ROUND 1

5X5 4 X 5 85% 4 X 30 " 4 X 10 4 X 5 85-90% 2 DEADLIFT ROUND 1+ 2

INICIANTES USAR ELASTICO E HOLD DE 10" NA

PUSH JERK PAUSA 2" BARBELL FRONT RAISES CORE CODITIONING - 4 ROUNDS DEADLIFT 60% 3 HANG POWER CLEAN ROUND 1 + 2 + 3
ULTIMA REP

30" FLUTTER KICKS + 30" WINDSHIELD WIPERS +

BARBELL ROW 5 X 3 90% 4 X 15 4 X 15 4 FRONT SQUAT ROUND 1 + 2 + 3 + 4
30" HOLLOW ROCK

SKILL - SNATCH
4 X 12 SKILL SKILL SKILL 5 STOH ROUND 1 + 2 + 3 + 4 + 5
7'30" - A CADA 1'30"

SKILL HANG POWER CLEAN T2B ROPE CLIMB HANG POWER SNATCH 6 PULL UP ROUND 1 + 2 + 3 + 4 + 5 + 6

BMU POWER CLEAN WOD - DUPLA - AMRAP 18' WOD - 15' AMRAP POWER SNATCH 7 DB SNATCH ROUND 1 + 2 + 3 + 4 + 5 + 6 + 7

WOD - 16 MIN AMRAP HANG SQUAT CLEAN 20 T2B 1 ROPE CLIMB / 1 LEGLESS SQUAT SNATCH 8 T2B ROUND 1 + 2 + 3 + 4 + 5 + 6 + 7 + 8

6 BMU / 12 PULL UP WOD - 15' E3MOM - A CADA 3': 20 DB SQUAT SINCRONIZADO 15 KB SWING WOD - 4 RFT - TIME CAP 16' 9 BURPEES ROUND 1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9

12 V-UP 200 M RUN 20 DB SNATCH ALTERNADO 15 GLOBET SQUAT 8 HSPU 10 BOX JUMP ROUND 1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10

24 WALL BALL 8 POWER CLEAN 20 LUNGE SINCRONIZADO 100 M FARMER CARRY 10 POWER SNATCH

48 DU / 96 SU 8 BURPEES OVER THE BAR 8 BOX JUMP OVER

10 OHS