QUINTA SEXTA SABADO

WOD - 6 RFT - CAP 24' AQUECIMENTO BY COACH - 5' WOD - 6 RFT

20 WALL BALL 20 AIR SQUAT

10 BOX JUMP OVER FORTALECIMENTO -A CADA 5' - 4' - 3' - 2' - 1' 20 LUNGE

5 WALL WALK BACK SQUAT 20 PUSH UP

WOD - 8 ROUNDS - 3' AMRAP CADA ROUND 50-40-30-20-10 (PROGRESSÃO DE CARGA) 20 HSPU / BOX SUPPORT / DB Z PRESS

WOD 1 GYMNASTICS - 16' EMOM 20 REVERSE LUNGE

10 THUSTER DOUBLE DB 3-5 HSPU STRICT / 6 -8 BOXX SUPPORT 20 SIT UP PLATE

8 BURPEES OVER THE DB 1' REST 20 BURPEES NO PUSH UP

30" MAX T2B (REALIZAR O MOVIMENTO COM PERNAS

WOD 2 ESTENDIDAS, SUBIR O MAXIMO POSSIVEL. CONECTAR
REPS)

20 KB TWIST 1' REST

15 V-UP PLATE WOD - 16' EMOM

20/15 PUSH UP

3-6 BMU / 8-10 PULL UP

8 HANG SQUAT CLEAN

1' REST