W.O.D. (Treino do Dia)

METCON GRACE benchmark 30 Clean & Jerks 135/95 lbs METCON 2 Duplas20′…

STRENGHT EMOM 8′ DeadLift1×5/50%1×5/60%1×5/65%5×5/75% METCON 4 Rounds for time25 DB Squat20 DB…

Team Wod 40 KB swing – 24/20/1630 sync air squat400m run –…

STRENGTH Emom 8′5 DeadLift (75%) METCON 3 Rounds for time20 Thrusters (95/65)10…

STRENGTH 10′ Par / Impar Impar: 5 PullUp* Strict + 5 Ring…

STRENGTH EMOM – Time Cap 8′Push Press(75%) 10,9,8,7,6,5,4,3 METCON 3 ROUNDS 1′…

STRENGTH 10′ EMOM“BEAR COMPLEX”1 Power Clean1 Front Squat1 Push Press1 Back Squat1…

STRENGTH Back Squat1×5/55%1×5/65%4×6/75% METCON 4 Rounds16 DB Snatch (50/35)16 DB Lunges (50/35)8…

METCON AMRAP 36′ – TEAMS 1 Lap Run40 Push Press (95/65)20 Pull…

STRENGTH Emom 8′ Clean Complex2x1 Pull1 High Hang Power Clean1 Low Hang…