” Fran” 21 15 9 Trhuster Pull up
Técnica Subida na corda Wod 10 pé na argola 5 Deadlift higth pull ( sumô) 30 poli chinelo 5 rounds for time
Técnica Deadlift 5 5 5 5 5 Clean 5 5 5 5 5 Wod “Tabata ” Burpee e sit up
Técnica Duble Under Wod Duplas 1′ Handstand Push up 1′ push up to bar 1′ Handstand Push up 1′ Push Press
Técnica Ring Dips WOD 10 Box jump 400 m corrida 100 cordas 30 sit up 5 rounds for time
21 15 9 Front Squat Toes to bar
“Tabata” Agachamento
AMARAP 10′ Pistol Ketlebell Swing
EMON 7 ‘ 10 push press 10 back squat Máximo de corda