SEGUNDA-FEIRA 17/02/2020

WOD (WORKOUT OF THE DAY)

#activation 1

3 rounds:

20m walk bear

10 jump lunge

10 cossack squats

10 spiderman

10 pvc overhead squats

#activation 2

3 rounds of:

20m double kettlebell overhead farm walk

15 wall ball shots

#strenght

on the 3:00 for 15:00:

5 overhead squats

5 strict chest-to-bar pull-ups

set 1: 115-85lb

set 2: 135-95lb

set 3: 155-105lb

set 4 & 5: 175-115lb

#metcon – individual

“garçom”

21-15-9 reps for time of:

hang snatches

overhead squats (OHS)

400m run between rounds

RX: 95-65lb

FITNESS: 75-55lb

SCALED: empty barbell 45-35lb + 200m run

#core conditioning (pós treino)

5 rounds not for time:

15 abmat sit-ups

15 GHD sit-ups

:10s box L-sit

VAMOS COM TUDO!

 

2020-02-16T13:19:03-03:00fevereiro 16th, 2020|wods|0 Comments

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