01
01 · KIT INICIAL
⠿
1 ANILHA 10-15KG
⠿
1 COLCHONETE
⠿🔵 HIGH SKILL · SEX S15/16
WELLHUB
CHECK-IN
TOTALPASS
CHECK-IN
02
02 · BLINDAGEM
AMRAP 8'
META: 2 ROUNDS+
100m Run
20 Paloff Rotation 10/10
10 Box Step Ups
20 Plate Russian Twist 10/10
10 Plate Ground to Overhead
20 Prancha Lat c/ Rotacao 10/10
10 DownDog Push Ups
SKL
03 · SKILL
SNATCH WORK
TECNICA
VIRTUOSA
WOD
04 · WOD
AMRAP 20'
2 SCORES · REST 1 MIN A CADA 3 ROUNDS
5 Box Jump Over #24/20"
3 Strict HSPU
1 Snatch* Power ou Squat
RGR
05 · REGRAS
PROGRESSAO DE CARGA
LE COM ATENCAO
REGRA 1 So sobe carga com QUALIDADE
REGRA 2 Carga so pode aumentar no REST (a cada 3 rounds)
REGRA 3 Aumento maximo por round: +10kg
SCORE 1 Numero de rounds
SCORE 2 Carga final no Snatch
🔵
⠿AMRAP 20
⠿HIGH SKILL! 🔥