• joao

Wod 19/01/22

WORKOUT

Cap 25’

Run 1200m/800m

63 kettlebell swing (24/16kg)

36 pull-ups/36 renegade row (18 each side)

Run 800m/400m

42 kettlebell swings

24 pull-ups/24 renegade row (12 each side)

Run 400m/200m

21 kettlebell swings

12 pull-ups/12 renegade row (6 each side)

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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)

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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