Workout segunda-feira 15/07/2019

1. SKILL (TÉCNICA)

#gymnastic pull

RX – 5 rounds:

sup-set – 12 floor dumbbell bench press

sup-set – max reps strict pull-ups

rest 2 minutes

FITNESS & SCALED – EMOMx15:

1st: 8 floor dumbbell bench press

2nd: max reps stricts pull-ups or barbell row

3rd: 8 kipping or butterfly pull-ups (box)

4th: rest

2. WOD (WORKOUT OF THE DAY)

#metcon

“básico evoluido”

RX – 3 rounds for time:

7/5 ring muscle-ups

50 air squats

FITNESS – 3 rounds for time:

3 rope climbs

50 air squats

SCALED – AMRAP 10 minutes:

12/9 calorie row

50 air squats

3. ACCESSORY (PÓS TREINO)

#complementary accessories

4 rounds:

20 banded push dows

15 GHD sit-ups

2:00 bike recovery

VAMOS COM TUDO!

2019-07-14T17:17:31-03:00julho 14th, 2019|wods|0 Comments

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