SEGUNDA TERÇA QUARTA QUINTA

EMOM 10' -- A CADA 2': EMOM 10' -- A CADA 2': EMOM 10' -- A CADA 2': COMPLEX GYMNASTIC

CLEAN PULL + HANG POWER CLEAN + HANG POWER SNATCH + PRESS BEHIND HANG SQUAT CLEAN + FRONT SQUAT +
4 ROUNDS
POWER CLEAN THE NECK + POWER SQUAT CLEAN

4 - 6 HSPU DEFICIT
5 X 2 + 1 + 2 - 80% 5 X 2 + 2 + 2 - 75% 5 X 1 + 2 + 2 - 85%
ANILHA DE 20 KG

FORTALECIMENTO FORTALECIMENTO FORTALECIMENTO 10" HSPU HOLD

FRONT SQUAT OHS BENCH PRESS 8 - 12 HSPU KIPPING

5 X 2 90% 5 X 2 110% 4 X 12 APÓS OS 4 ROUNDS FAZER 10 M HSW

PUSH JERK RING DIP ROSCA DIRETA COMPLEX GYMNASTIC

4 X 8 COMPLETA + 8 METADE SUPERIOR +

5 X 2 90% 5X6 4 ROUNDS
4 COMPLETA

ROMANIAN DEADLIFT 75% DEADLIFT FRONT SQUAT 4 - 8 STRICT PULL UP

5X5 5 X 2 90% 5 X 2 95% 10" PULL UP HOLD

WOD - 24' - A CADA 3': WOD 1 - 5 RFT WOD - 10 RFT 2 - 4 STRICT PULL UP

10 CAL BIKE 12 PULL UP 3 SQUAT CLEAN AND JERK COMPLEX GYMNASTIC

10 POWER CLEAN 12 HSPU 6 DEVIL PRESS 4 ROUNDS

10 BURPEES FACE THE BAR 12 POWER SNATCH 9 BOX JUMP OVER 4 - 8 STRICT PULL UP

WOD 2 - FOR TIME - 10' 12 WALL BALL 10" PULL UP HOLD

MAX DU 2 - 4 STRICT PULL UP

GYMNASTIC

4 ROUNDS

5 ENTRADAS BARRA ALTA

3 SUBIDAS DE QUADRIL 1 PÉ NA CAIXA

5 BMU 1 PÉ NA CAIXA

WOD - CARDIO

1600 M RUN

2000 M ROW

2000 M SKIERG

1600 M RUN