01
01 · KIT INICIAL
⠿
1 COLCHONETE
⠿
1 GRIP se tiver
⠿🟡 PERFORM · SEG S15/16
WELLHUB
CHECK-IN
TOTALPASS
CHECK-IN
02
02 · BLINDAGEM
A CADA 02:30 × 3 SETS
SHOULDER WORK
10 Y — Decubito Ventral
10 T — Decubito Ventral
10 I — Decubito Ventral
10 Scapular Push Ups
10 Banded Face Pull
10 Scapular Pull Ups
03
03 · SKILL
A CADA 02:00 × 6 SETS
HANG CLEAN WORK · PROGREDIR CARGA
1 Deadlift
2 Hang Power Clean
3 Hang Squat Clean
PREP
04 · WOD PREP
TRIAGEM BMU
ESCOLHA SUA VARIACAO
A Box Bar Muscle Ups ✅ Recomendado
B Pull Ups + Push Ups
C Ring Row + Push Ups
WOD
05 · WOD
FOR TIME
CAP 10'
21 Front Squats
12 Bar Muscle Ups
15 Front Squats
9 Bar Muscle Ups
9 Front Squats
6 Bar Muscle Ups
Cargas FS
Avancado #60/40Intermediario #50/35Scaled #40/30Iniciante Livre
🟡
⠿For Time
⠿PERFORM! 🔥