• joao

Wod 14/09/2020

WOD:

15' amrap

100 du/200 su/*15 triple under

80 wall ball 20/14lbs

60 kbs 32/24;24/16 kg

40 box jumps 60/50cm

20 hspu/feet box hspu/*deficit

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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