Wod 17/09/2020
WOD:
4 RFT of:
600m run até a segunda portaria
5 grandstand medball carry (5 subidas na arquibancada)
10 hollow stand up medball carry
30 air squats medball carry
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Ver tudoWORKOUT 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
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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
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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
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