segunda-feira, 2 de março de 2020

WOD #20 (Terça, 03/03)

Mobility 

Quadril / Ombro

Warm Up

3 Rounds (30"/15")
Hollow Rock
Arch Rock

 3 Rounds
30" Plank
10 Kipping Swing
8 Ring Row

Skill / Technique

Adv - Muscle Up 3 / 3 / 3 / 3

 Med - Weighted Pull Up 8 / 6 / 4 / 2

 Beg - Jump Pull Up 5 / 5 / 5 / 5*
*Hold Excentric

Metabolic Conditioning

EMOM 12'
1. 3 MU / 12 Pull Up
2. 12 Box Step Up Double Kb @20/16
3. 30" Air Bike (M.E.)
às

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