Workout sexta-feira 28/06/2019

1. SKILL (TÉCNICA)

#strenght – back squat

every 2:00 for 12:00 (6 rounds):

3 reps back squats

2 sets: 80%

2 sets: 85%

2 sets: 90%

2. WOD (WORKOUT OF THE DAY)

#metcon

“cada macaco no seu galho”

RX – 4 rounds of:

1:00 max reps double unders

1:00 max reps dumbbell squats 50-35lb

1:00 max reps ring muscle-ups

FITNESS – 4 rounds of:

1:00 max reps double unders

1:00 max reps dumbbell squats 40-25lb

1:00 max reps pull-ups

SCALED – 4 rounds of:

1:00 max reps double unders

1:00 max reps dumbbell squats 30-20/15lb

1:00 max reps burpee box jump-overs “20”

3. ACCESSORY (PÓS TREINO)

#conditioning

every 5:00 for 20:00 (4 rounds):

500/400m row

200m run

VAMOS COM TUDO!

2019-06-23T13:31:09-03:00junho 27th, 2019|wods|0 Comments

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