WOD CFRP 02/02 Terça-feira

Postado por Coach Gabriel Cassaroti.



Unidade 1

WOD: Performance

3 rounds de "Nate" + 300m Run + 3 Rope Climb
2 rounds de "Nate" + 200m Run + 2 Rope Climb
1 round de "Nate" + 100m Run + 1 Rope Climb

Time Cap: 14'

WOD: Fitness

Amrap 14'

27 Knees to Elbows
21 Box Jump
15 OHS @95lbs/65lbs
9 cal Row

After That...

Midline Accessory Work

2 rounds not for time:

20 Barbell Hip Thrust
6 a 10 Glute Ham Raises ou GHD Hip Extension com KB
15 a 20 Swing Duplo

Unidade 2

Skill: Kettlebell

WOD: Performance

3 rounds de "Nate" + 300m Run + 3 Rope Climb
2 rounds de "Nate" + 200m Run + 2 Rope Climb
1 round de "Nate" + 100m Run + 1 Rope Climb

Time Cap: 14'

WOD: Fitness

Amrap 14'

27 Knees to Elbows
21 Box Jump
15 OHS @95lbs/65lbs
9 cal Row

BOM TREINO!!!