WOD CFRP 04/02 Quinta-feira

Postado por Coach Gabriel Cassaroti.

Boa noite galera, foi muito legal o trabalho em equipe no wod de quarta-feira, parabéns!

Segue o treino de quinta-feira.

Performance

Clean Accessory

Clean Pull 3 x 3 @100%

WOD: With a Running Clock

0' a 10': 9-6-3 reps of

Bar Muscle Up

Squat Clean @155lbs/95lbs

10' a 20': 12-9-6 reps of

Chest to Bar Pull Up

Power Clean @135lbs/75lbs

20' a 30': 15-12-9 reps of

Pull Up

Hang Power Clean @115lbs/55lbs

Fitness

Skill: Rope Climb

WOD: With a Running Clock

0' a 10': 2 rounds of

30 Wall Ball

15 Box Jump Over

then: 3 Rope Climb

10' a 20': 2 rounds of

24 Wall Ball

12 Box Jump Over

then: 2 Rope Climb

20' a 30': 2 rounds of

18 Wall Ball

9 Box Jump Over

then: 1 Rope Climb

BOM TREINO!!!