• joao

Wod 11/11/2020

WOD:

RX: 1 thruster + 1 push press + 1 push jerk + 1 split jerk without dropping the bar is one rep! MAX LOAD COMPLEX IN 7' CAP then... MAX BURPEE OVER THE BARBELL IN 3'

beginners: 1 thruster + 3 push press without dropping the bar is one rep! FOR MAX REPS IN 4' rest 1' and then... MAX REPS BURPEE OVER THE BARBELL IN 5'

scale: 1 thruster + 1 push press + 1 push jerk + 1 split jerk without dropping the bar is one rep! FOR MAX REPS IN 4' @95/65lbs rest 1' and then... MAX REPS BURPEE OVER THE BARBELL IN 5'

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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

WORKOUT OF THE DAY: UM POR TODOS RX cap 8 min ATLETA 1 40 pistols 75 du 9 thrusters ATLETA 2 30 pistols 75 du 12 thrusters ATLETA 3 20 pistols 75 du 15 thrusters 135/95 MASTER ATLETA 1 40 lunges com 2