WOD 19.12.17
SWOD
15 MINUTES TO PRATICE: INICIANTES / INTERMEDIÁRIOS: EMOM 7 MIN 5 LAT ACIVATE + 5 BOTTOM 1/2 PULL-UP + 5 TOP 1/2 PULL-UP PERFORMANCE: EMOM 7 MIN RING MUSCLE-UP 50% MÁX UNBROKEN*
WORKOUT OF DAY
5 ROUNDS
9 THRUSTERS (95/65)
35 DOUBLE UNDERS
CAP: 12 MIN FITNESS/ TEENS RX (65/45)
FOTO: MÁRJORI MANSUR
Bons Treinos, 3,2,1...Go !!!
PRÓXIMOS EVENTOS
Murph de Natal
Dia 23/12/17 , à partir de 10:00h
Creche Estrela Guia:
Ítens de Higiene: Luva, Shampoo e Condicionador Infantil, Sabonete líquido, pasta sem flúor.
Brinquedos Usados em bom estado.
Chopp para “Hidratar seu pós Wod”
10:00 - Murph Rx / Murph CrossFit Games:
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
For time:
1 Mile Run
Then
5 Rounds
20 Pull-ups
40 Push-ups
60 Air Squats
Then
1 Mile Run
10:30 Team Murph / Murph (Cindy part)
Em duplas
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
For time:
1 Mile Run
Then
20 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Then
1 Mile Run
11:00 Scale Murph / 1/2 Murph
For time:
Run, 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800m
Or Murph With Band.
R. Dr. Carvalho de Mendonça, 182 - Encruzilhada - Santos / (13) 3221-1128
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