WOD 22.04.2019

Warm up

Mobility

3 rounds of ;

Wall squat 30 sec. Synchronized
10 Air squats synchronized
30 sec. Plank synchronized

Tecnical

Front squat

Accessory

7 x 3 75% PR

Gymnastics

Toes to Ring strict 5x 3

Wod 1 – Tempo

Dupla ;

Wod 1

Emon 8’

1º min Front squat 10 ( 50/ 35 kg )
2º min Double unders 30

Wod 2

Dupla

Amrap 8’

Wall balls 20
Pull up 10 ( strict Pull up 5 RX )

Wod 3

Dupla

Amrap 8’

Clean and jerk 10 ( 40/ 25 kg )( 60/ 40 Kg )
Burpees over the bar synchronized 10

Recovery ;

Fun roller