domingo, 8 de novembro de 2020

WOD #94 (Segunda, 09/11)

          A sala High Performance está liberada para uso fora do horário de aula.

Treinar todos os dias ficou ainda mais fácil!


Mobility

Ombros / Quadril

Warm Up

3 Rounds
12 Plate Ground To Overhead @15/10
10 Squat
8 Ring Row

Skill / Strength

EMOM 10'
1. 3 Power Clean + 3 Front Squat @60-70%
2. 10-12 Pull Up

Metabolic Conditioning

FOR TIME
21 - 15 - 9
Hang Power Clean @40/30
Wall Ball @20/14

then,

15 - 12 - 9
Front Squat @50/40
STOH 

TC 11'
às

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