domingo, 5 de junho de 2022

WOD #434 (Segunda, 06/06)

 A sala Performance está liberada para uso fora do horário de aula.

Treinar todos os dias ficou ainda mais fácil!

Mobility

Ombro / Quadril

Warm Up

3 Rounds
12 Scapular Pull Up
10 Wall Angel
8 Goblet squat
6 Reverse Nordic Curl

Skill / Strength

Kipping Pull Up
Drills & Progressions

then,

Front Squat
3x5 @70%

Metabolic Conditioning

4 Rounds FOR TIME

15 Double Dumbbell Squat Clean @20/14
12 Double Dumbbell Box Step Over
9 Pull Up

TC 11'
às

Nenhum comentário:

Postar um comentário

Assinar: Postar comentários (Atom)

WOD #1346 (Quinta, 02/07)

  WARM UP 3 Rounds 12 Ring Row 12 Push up 20 Russian Twist 10 Front Squat 10 Push Press CONDITIONING 4 Rounds of 4' AMRAP  of: A) 700m R...

  • WOD #1166 (Terça, 07/10)
      Warm Up 3 Rounds 10 Wall Angel 5 Windmill (each) 10 Push Up Plus 10 Goblet Squat Strength/Technique 4 Rounds 10 Seated Kb/Db Shoulder Pres...
  • WOD #1281 (Sexta, 27/03)
      Warm Up 3 Rounds 12 Frankstein Walk 10 Alternate Cossack Squat 24 Russian Twist 20 Air Squat Strength/Technique Back Squat 12/9/6/3 @↑60% ...
  • WOD #1228 (Quinta, 08/01)
      Warm Up 3 Rounds 10 Plate GTOH 20 Shoulder Taps 10 Air Squat 10 Alternate Plate HALO Strength/Technique 4 Rounds PUSH PRESS 10-8-6-6 @↑70%...