QUARTA – 22/05

WARM-UP
CORE
3 Rounds
1:00 Prancha
10 V up
10 renadores
10 Hollow rock

SKILL
CORE 2
AMRAP 6:00
10 GHS sit Up
10 Toes to Rings Strict
10″ L-SIT esquadro
30 Twister KB
30 Sit up MB Ball
10 kness to elbows

WOD
“TOUR”
4 RFT
1 round pra cada
12 Box jump over
20 m Farm KB (24/16)
12 Climb Box
200 m run sync. KB
….
4 RFT
1 round pra cada
10 m lunge walking SHO KB
12 KBS
10 m lunge walking SHO KB
Time cap: 16′


LPO
POWER SNATCH/CLEAN & JERK
Power Snatch
75% 3 3 3
80% 2 2 2
85% 2 2
90% 1 1

6 Rounds
Aumenta carga a cada round
1 Clean Squat
2 Front Squat

TERRA
6x 4
105% do Arremesso

BEACH PRESS
5x 4

About the author: Alessandra Pereira

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