WOD CFRP 13/10

Postado por Coach Armando

Bom Dia Galera!!!

TÉCNICA

PISTOL

FITNESS

Progressões

Rings/Caixa/Deck squat pistol/Elástico

PERFORMANCE

2×6 a 10 Pause pistol (1″ cada lado)

2×6 a 10 Weighted pistol

2×40″ Max reps alternado  REST 40 


WOD

FITNESS

A cada 8′, por 32′:

400 mts corrida

15 Overhead Squat (75-55lbs) (30/20kg)

10 burpees over the barbell

3 a 5  C2B Pull Up / Pull Up

3 a 5 Ring Dips

PERFORMANCE

A cada 8′, por 32′:

600 mts corrida

15 Overhead Squat (95-65#) (40/30kg)

10 burpees over the barbell

2-5 bar muscle up