TERÇA-FEIRA 10/03/2020

WOD (WORKOUT OF THE DAY)

#GYMNASTIC

RX – Gymnastics Conditioning

EMOMx20:

1st: 15/11 cal row or 12/9 cal assault bike

2nd: 12 toes-to-bars

3rd: 15 wall ball shots 20-14lb

4th: rest

FITNESS & SCALED

in a 20 minutes window:

skill bar muscle-ups

#METCON – INDIVIDUAL

“muleke de rua”

competition – 3 rounds for time of:

100 double unders

50 air squats

10/7 ring muscle-ups

RX – 3 rounds for time of:

100 double unders

50 air squats

10/7 bar muscle-ups

FITNESS – 3 rounds for time of:

100 double unders

50 air squats

15 pull-ups

SCALED – 3 rounds for time of:

100 single unders

50 air squats

15 jumping pull-ups or 10 jumping bar muscle-ups

#ACCESSORY (PÓS TREINO)

every 3:00 for 15:00 of:

12/9 calorie assault bike

7 double dumbbell box step-up 40-25lb or 30-20lb

VAMOS COM TUDO!

2020-03-09T12:29:37-03:00março 9th, 2020|wods|0 Comments

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