SEGUNDA-FEIRA 16/03/2020

WOD (WORKOUT OF THE DAY)

#GYMNASTIC

COMPETITION – 5 rounds for time:

5 ring muscle-ups

10 deficit kipping HSPU (1 plate 45-35lb)

RX – 5 rounds for time:

3 ring muscle-ups

10 kipping handstand push-ups

FITNESS – 5 rounds for time:

5 strict pull-ups

10 kipping handstand push-ups (1 plate + 1 abmat)

SCALED 1 – in a 20:00 window:

skill ring muscle-ups

SCALED 2 – 5 rounds of:

12/9 calorie row

15 ring row

15 abmat sit-ups

15 push-ups (mãos apoiados caixa)

#METCON – INDIVIDUAL

“brincadeira de criança”

AMRAP 9 minutes:

12 alternating dumbbell snatches

50 double unders (DU)

COMPETITION: 70-50lb

RX: 50-35lb

FITNESS: 40-25lb

SCALED: 50 single unders + 30-20lb

#ACCESSORY (PÓS TREINO)

core conditioning

not for time:

50 abmat sit-ups

50 GHD sit-ups

50 abmat sit-ups

VAMOS COM TUDO!

 

2020-03-16T08:00:47-03:00março 15th, 2020|wods|0 Comments

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