WOD CFRP 05/04 terça-feira

Postado por Coach Armando 

Unidade 1 ( Nova Aliança)

1. Skill

kettlebell arm-bar

2. Tecnica  - 1 KB – 06/08/12 mulheres  /  12/16/20 Homens 

2 x 8 rep

Arm Bent Row – Unilateral 

Leg Deadlift – Contralateral 

A. Wod - Fitness 12/16 - Performance 20/24

15-09-06 reps (Time cap 7 min)

Swing Americano

SDHP

B. For time:

Run 1.200m

Rest 2 minutes

Run 800m 

C. Back Squat

Set 1 - 5 reps 75%

Rest 60"

Set 2 - 10 reps 65%

Rest 60"

Set 3 - 20 reps 55%

Unidade 2 (Ribeiranea)

A_ WOD For time:
Run 1.600m
Rest 3 minutes
Run 1.200m
Rest 2 minutes
Run 800m

Rest 3 min.

B_ WOD (Big Wave)

Back Squat

Set 1e 3 - 6 reps (75-80%)

Rest 30" 

Set 2 e 4 - 20 reps (50%)

Rest 120"