Workout segunda-feira 01/07/2019

1. SKILL (TÉCNICA)

#strenght – barbell conditioning

0:00 to 4:00:

EMOM

5 reps strict presses

5:00 to 6:00 

rest

6:00 to 9:00

EMOM

3 reps push press

9:00 to 10:00

rest

10:00 to 15:00

EMOM

1 rep push jerk or split jerk

2. WOD (WORKOUT OF THE DAY)

#metcon

“Mimo”

RX – AMRAP 10 minutes:

2 ring muscle-ups

4 clean and jerks 155-105lb

6 box jump-overs “30-24”

FITNESS – AMRAP 10 minutes:

4 pull-ups

4 clean and jerks 115-85lb

6 box jump-overs “24-20”

SCALED – AMRAP 10 minutes:

6 clean and jerks 95-65lb or 75-55lb

6 box jump-overs “24-20”

3. ACCESSORY (PÓS TREINO)

#core conditioning

for time – 21-18-15-12-9-6-3:

GHD sit-ups

row calorie

VAMOS COM TUDO!

2019-06-30T19:11:03-03:00junho 30th, 2019|wods|0 Comments

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