W.O.D. (Treino do Dia)

REST DAY

DUPLAS (FOR TIME) – TIME CAP 36′ 2X200m (Revezamento)20 Hang Clean (135/105)40…

Strength Emom 8′ Complex 2×1 Pull1 Hang Power Snatch1 OHS1 Snatch Metcon…

Strength Back Squat 1×6/50%1×6/60%1×5/75%2×4/80% Metcon 3 Rounds 20 Dead Lift – 115/9515…

Strength Emom – 10′ Impar – 5 strict pull ups + 5…

Strength EMOM 8′ – DeadLift 1×5/50%1×5/60%1×5/65%5×5/75% Metcon 4 Rounds for time5 Barbell…

Strength 8′ EMOM5 Push Press (75%)5 Push Up Metcon 4 Rounds20 DB…

REST DAY!Get out of the gym.

TEAM (DUPLAS) AMRAP 4’x8 (total 32′) Max Burpee Over Row + Cal…

Strength Back Squat1×5/50%1×5/60%1×5/70%3×6/75% Metcon *21 * 15 * 9 * Wall Ball…