quinta-feira, 16 de junho de 2022

WOD #442 (Sexta, 17/06)

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

Treinar todos os dias ficou ainda mais fácil!

Mobility

Quadril / Ombro 

Warm Up

3 Rounds (25" on / 10" off)
Single Leg Hip Thruster (Right)
Sit Up
Single Leg Hip Thruster (Left)
Elbow to Plank
Jumping Jack

Skill / Strength

Wall Climb
5 / 4 / 3

then, 

4 Rounds
6 Pistol (each leg)

Metabolic Conditioning

FOR TIME (Dupla)

300m Row
30 Double Dumbbell Push Press @20/14
300m Row
30 Double Dumbbell Front Squat
300m Row
30 Double Dumbbell Thruster

TC 9'
às

Nenhum comentário:

Postar um comentário

Assinar: Postar comentários (Atom)

WOD #1345 (Quarta, 01/07)

WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...

  • 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%...