Quarta Feira

Metcon

15’ drill muscle up 

Performance

Ring ou bar ou barra baixa no rig 

10-25'

WOD 1 

INDIVIDUAL

10-9-8-7-6-5-4-3-2-1

KB HALF BURPEE BOX STEP OVER (20/12 KG)

KB RENEGADE ROW (FAZ O DOBRO)

KB FRONT RACK SQUAT

25-30'

5´ REST

30-45'

WOD 2 

INDIVIDUAL

30 STRICT HSPU (RX COLCHÃO VERDE)

40 DEFICIT HSPU ( RX MASC 20+20 / FEM 20 KG)

50 HSPU (RX COLCHÃO VERDE)

*TODO COMEÇO DE MINUTO 30 DU

SCALE 

30 STRICT PULL UPS

60 PUSH UPS

80 JUMP SQUATS

*TODO COMEÇO DE MIN 20 SALTOS DE CORDA


Warm up rx

3  RNFT 

8/8 sotts press AHAP (8 frente clean grip/ 8 trás snatch grip)

10/10 box set ups bar front rack 135/85

10/10 single leg deadlift 135/85

20 cal row 

15’

SKILL

  • 4 Rounds of:

  • 5 Push press + 5 Push jerk

  • 10 Roll out abs

    WOD

  • Amrap 8’

  • 2 Power cleans

  • 3 Muscle up

  • 5 wallballs

  • Rx+: 225/155

  • Rx: 185/135

  • Inter: 135/95

  • Sc: 115/85