• joao

Wod 04/05/21

WOD:

"3/3 increase weigth" CAP 20'

150 Du/300 Su

5 Rounds

5 Power Cleans (135/95)

5 Burpee over the barbell

-into-

100 Du/200 Su

4 Rounds

4 Power Cleans (155/105)

4 Burpee over the barbell

-into-

50 Du/100 Su

3 Rounds

3 Power Cleans (185/125)

3 Burpee over the barbell

*scale and begginers manter carga fixa para as 3 partes

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WORKOUT OF THE DAY Five Tabatas in 20 minutes 1- Wall Ball Shots (20/14 lb) (10/9 ft) 2- Sumo Deadlift High-Pulls (75/45-55 lb) 3- Box Jumps (20 in) 4- Push-Presses (75/45-55 lb) 5- Row (for calories)

WORKOUT AMRAP 12 Minutes 10 alternating arms dumbbell snatches (50/35; 35/20) 5 bar muscle-ups/alternating arms renegade row 10 dumbbell overhead squats (5/5-L/R) (50/35) 10 toes-to-bars/extended legs

PARTNER THROWDOWN FRIDAY!! every 3 minutes for 4 sets: 12/10 Calorie Bike/row/ski 15m for Rx/7,5m for scale Handstand Walk or 15m bear crawl Max Rope Climbs/3x body lying to standing *rest 1' bts