TRABALHO DO DIA

Thursday



Treino 4. Quinta Feira
Mobility and warm up
Quadril/Torácica

 Accessory Work

 A) Romanian DL

 3 Rounds - 8 Reps
then

 Band leg curl

 1 rounds - 30 reps 

 B) Box back extension

 3 rounds - 8 a 10 reps
then

 Band leg curl

 1 rounds - 30 reps 

C) Bent over barbell row

 3 rounds - 8 reps


WOD

 3 rounds

 10 Deadlift @135 - 95 lbs - 61/43 kg
6 S2O

 Then

 2 rounds 

 9 Deadlfits @155 - 110 lbs - 70/50 kg
5 S2O

 Then

 1 round

 8 Deadlift @175 - 125 lbs - 80/55 kg
4 S2O

 *Each round must be done without breaks or 10 burpees will be performed on each break
*Cada rodada deve ser realizada sem intervalos ou 10 burpees serão executados em cada intervalo.

 Cap 12'

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