WOD CFRP 12/10

Postado pro Coach Armando

Bom dia galera!!

TÉCNICA

FITNESS

Pull up

2×5 Swings na barra

2×5 Drives

2×5 Kipping

2×5 strict pull up

PERFORMANCE

Bar Muscle up

2×3 Bar MU com elástico

2×3 Bar MU saltando da caixa

4 a 5 séries de 1 a 5reps de Bar MU

Pausa 60-90″

WOD FITNESS

4 séries por tempo

15 Wall ball 16/10lbs

10 Ring row (5 strict pull up/1 Rope climb)

5 G2OH 115/75lbs  50/35kg

200m de Remo / 100 Single Under

PERFORMANCE

4 séries por tempo

200m de Remo / 50 Double Under

15 Wall ball 20/12lbs

3 Rope climb

5 G2OH 135/100lbs 60/45kg