W.O.D. (Treino do Dia)

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…

Strength / Gymnastics 10′Impar: 5 Pull Up* Strict + 5 Ring Dip…

Strength Back Squat1×5/55%1×5/65%4×6/75% METCON AMRAP 14′10 Hang Power Snatch (95/65)10 Back Rack…

DUPLAS BLOCO 1 – 12 MINUTOS (Alternando a cada rodada)10 Cal Row10…

STRENGHT 10′ EMOMImpar:6 Barbell Biceps Curls + PressPar:10 Lunges METCON 10 Rounds…

(Duplas) – Cindy meets DT 1 rounds of Sync ‘Cindy’2 rounds of…