TERÇA-FEIRA 18/02/2020

WOD (WORKOUT OF THE DAY)

#activation

3 rounds of:

10 rollow rocks

10 superman rocks

10 scap retraction (solo) + 3 strict pull-ups

200m run

#gymnastics conditioning

RX – on the 3:00 for 15:00 of:

15/12 calorie row or assault bike

10 burpee box jump overs 24-20

5 ring muscle-ups

FITNESS – on the 3:00 for 15:00 of:

15/12 calorie row or assault bike

10 burpee box jump overs 24-20

5/3 bar muscle-ups

SCALED – in a 20 minutes window:

kipping toes-to-bars

#metcon – individual

“até que a puxada nos separe”

RX – AMRAP 10 minutes:

50 double unders

15 toes-to-bars

50 double unders

10 chest-to-bar pull-ups

50 double unders

5 bar muscle-ups

FITNESS – AMRAP 10 minutes:

30 double unders

15 toes-to-bars

30 double unders

10 pull-ups

30 double unders

5 jumping bar muscle-ups

SCALED – AMRAP 10 minutes:

50 single unders

15 kness-to-chest

50 single unders

15 jumping pull-ups

#accessory (pós treino)

on the 3:00 for 15:00 of:

12 dumbbell bench press 70-50lb or 50-35lb

6 touch and go power cleans 165-115lb

VAMOS COM TUDO!

2020-02-17T21:13:28-03:00fevereiro 17th, 2020|wods|0 Comments

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