Workout quarta-feira 03/07/2019

1. SKILL (TÉCNICA)

#gymnastic pull

RX – every 3:00 for 15:00:

2 strict toes-to-bars

2 strict chest-to-bar pull-ups

2 bar muscle-ups

FITNESS – every 3:00 for 15:00:

2 strict toes-to-ring

2 strict pull-up + max. pull-up isometric hold

SCALED – time cap, 15 minutes:

kipping pull-up or butterfly pull-up

2. WOD (WORKOUT OF THE DAY)

#metcon

“CF Mayhem freddon 06/06/2019”

teams of 2

for time:

100 calorie row or bike

75 synchronized wall ball shots 20-14lb

50 strict HSPU

25 D-ball cleans 120-70lb

3. ACCESSORY (PÓS TREINO)

#complementary accessories

3 rounds of:

20 banded pullu-aparts

12 banded bent-over row

1:00 plank

VAMOS COM TUDO!

2019-07-02T11:45:07-03:00julho 2nd, 2019|wods|0 Comments

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