STRENGTH
Every 2` for 10`
4-6 Ring / Box dips
8 One arm DB row
METCON
2 Rounds
30 One arm DB hang power clean & Jerk
25 T2B
20 Box jumps
15 Ring Muscle ups
GF WOD
STRENGTH
Every 2` for 8`
8 Push ups
8 One arm DB row
METCON
2 Rounds
30 One arm DB hang power clean & Push press
20 Leg raises
15 Plate jumps
10 Pull ups
Bom treino!
Tony
.
BLACK 30
EMOM 16'
A. 5 C&J (rigth) + 5 Burpees
B. 5 OH squat (rigth) + 5 Burpees
C. 5 C&J (left) + 5 Burpees
D. 5 OH squats (left) + 5 Burpees
Bom treino!
Ana