SEXTA-FEIRA 13/03/2020

WOD (WORKOUT OF THE DAY)

#GYMNASTIC

RX – on the 3:00 for 15:00:

30 double unders

3 slam ball over the shoulder 150-100lb

5 parallete kipping handstand push-ups

FITNESS – on the 3:00 for 15:00:

30 double unders

3 slam ball over the shoulder 120-70lb

5 kipping handstand push-ups

SCALED – in a 20 minutes window:

skill kipping handstand push-ups

#METCON – TEAMS of 2

”uma mão lava a outra”

AMRAP 7 minutes:

partner 1 to 2:

max reps burpee box jump overs 24-20

partner 2 to 1:

max sust. handstand hold

rest 2 minutes

AMRAP 7 minutes:

partner 1 to 2:

max calorie row or assault bike

partner 2 to 1:

max sust. deadlift hold

RX: 225-155lb

FITNESS: 185-135lb

SCALED: plank + 135-95lb

#ACCESSORY (PÓS TREINO)

core conditioning

8 rounds of:

3 dragon flag

6 v ups

9 hollow rocks

VAMOS COM TUDO!

2020-03-12T19:37:28-03:00março 12th, 2020|wods|0 Comments

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