WOD #1412 (Terça, 06/10)

WARM UP

3 Rounds

10 Wall Angel

12 Reverse Lunge (each)

6 Kettlebell Windmill (each)

10 Goblet Squat

SKILL / STRENGTH

EMOM 12'

1. 12/8/6/4/4/4 Push Press @↑60%

2. 12 Barbell Hip Thrust

CONDITIONING

Every 2'30" for 5 rounds

12 Box Jump Over

10 Pull Up

12/9 Calories Row

WOD #1411 (Segunda, 05/10)

WARM UP

3 Rounds

6 Nordic Curl

6 Inchworm

10 Toes to Kettlebell

12 Push Up

SKILL / STRENGTH

EMOM 10'

1. 30 Russian Twist

2. 10 Toes To Bar

CONDITIONING

FOR TIME (Divisão Livre)

50 Calories Bike

60 Usa Kettlebell Swing @24/16

40 Ring Dip

150 Double Under

100 Air Squat

TC 15'

WOD #1410 (Sexta, 02/10)

WARM UP

3 Rounds

10 Plate HALO

20 Alternate V-Up

30 Alternate Lunge

SKILL / STRENGTH

EMOM 10'

1. 8 Push Press @↑50%

2. 6~8 Plate Atomic Sit Up

CONDITIONING

5 Rounds FOR TIME (Dupla)

400m Row

30 Wall Ball @20/14

20 V-Up

TC 17'