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  • joao
    • 13 de dez. de 2023
    • 1 min de leitura

Wod 14/12/23

WOD PARTNER

Three AMRAPs in 32 minutes

A-) AMRAP in 7 minutes

7 Russian KBS (24/16kg)

14 Plate Russian twist (45/35; 35/25; 15;10lb)

cada um sai em um exercício ao mesmo tempo

Rest 2 minutes

Then,

B-) AMRAP in 7 minutes

7 synchronized hand release push-ups

14 hand plank partner taps (parceiros ficam de frente para o outro e tocam as mãos alternando os lados)

Rest 2 minutes

Then,

C-) AMRAP in 7 minutes

7 ABS military each person (empurrar as pernas)

14 volley ball partner (both squat at the same time) 7 passes cada pessoa - 14 squats

Scoring: total reps

Rest 2 minutes

Then,

D-) 800m run time cap 7 minutes

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