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Wod 24/01/24

joao

WARM-WOD-UP!

For time: cap 15:00

3 Rounds

50 du/100 su

10 Burpees

rest 1'

2 Rounds

75 du/150 su

15 Burpees

rest 1'

1 Round

100 du/200 su

20 Burpees

STRENGHT WOD!

6 sets cap 25:00

20 DB alternating sides renegade row (1-DB 50/35; 35/25lb)

12 Deficit Push Ups

(male between plates 45lbs/ female between plates 35lbs)

2 sets

12/10/8 reps

1-DB Single floor chest press (1-DB 50/35; 35/25lb)

Strict Pull Up/ring row

rest 1' bts

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