W.O.D. (Treino do Dia)

Strength EMOM – Time Cap 8′Push Press(75%) 10,9,8,7,6,5,4,3Bent Over Row 5,6,7,8,9,10,11,12 Metcon…

Strength EMOM 8′ –1Clean + Front Squat 1×5/50%1×5/60%1×5/65%5×5/75% Metcon 5 Rounds for…

Duplas AMRAP 36′ 200m Run 2×6 Deadlifts (95/65) – (115/85)4 Hang Power…

Rest Day ! , Feliz Páscoa.

For Time -40-30-20-10 -1 Lap RunPower Clean 95/65Push UpWall Ball 20/14

Rest Day !

Warm-Up EMOM 12′1′ Max Hang DB C&J1′ Max Salto de Corda1′ Max…

EMOM – 10′ Impar – 6 Strict Pull Up + 6 Ring…

Strenght Back Squat 1×6/50%1×6/60%1×5/75%2×4/80% Metcon 4 Rounds10 Push Up10 DB Box Step…

Cardio Emom 9′1′ Max Kb Swing1′ Max Corda1′ Max Run Metcon 15′…