Closed

" Push Yourself Beyond Limits "

Closed

" Push Yourself Beyond Limits "

Strict Pull-ups

Aquecimento: 200 Single Unders + 25 Thrusters (20 Kgs) + 25 Sit-ups Btf + 100 Double-unders + 25 Thrusters (20 Kgs) + 25 Super-man
Rest 1'
5' Training Triple-unders

Força:
Front Squat 5 RM
Push Press 3x Máx Reps @ 90% 10 RM

WOD

5 Rondas

20 Barbell Walking Lunges Front Rack (40 Kgs)
20 Sit-ups

Máx Strict Pull-ups

Adaptações: Baixar a carga / Strict Pull-ups com elástico ou ring rows

" Push Yourself Beyond Limits "

CS

" Push Yourself Beyond Limits "

Kiss

Rest day

" Push Yourself Beyond Limits "

Valentines

Aquecimento: 2 rondas: 200 Mts Run + 10 Man Maker 10 Kgs + 20 Sit-ups Butterfly + 20 Back Extensions

Força:
3x5 Hang Clean

WOD

AMRAP 9'

8 Deadlift (60/45 kgs)
4 Push Jerk (60/45 kgs)

12 Box Jump Over (60 cm)

Adaptações: Baixar a carga e altura

" Push Yourself Beyond Limits "

Squat

Aquecimento: 400 Single-unders + 3x (10 Sprawls 1 Mts + 10 Super-man + 10 V-ups + Squat Pause 3'' ) + Mobilidade

Força:
Push Press 3x5
Back Squat 3x5

WOD

AMRAP 9'

4 Wallclimb
8 Front Squat (60 Kgs)
16 Sit-ups Btf

Adaptações: Baixar a carga dos Front Squat

" Push Yourself Beyond Limits "