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  • joao
    • 5 de mai.
    • 1 min para ler

Wod 05/05/22

EMOM 30' (5 sets):

min 1: 20 wall ball

min 2: 10 bjo

min 3: 10 t2b/hkr

min 4: 5-8 strict hspu/8-10 hand release push-ups

min 5: 5 half manmaker (2 row/3 push ups/1 deadlift)

min 6: rest

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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