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.

contato@crossfitsantista.com

R. Dr. Carvalho de Mendonça, 182 - Encruzilhada - Santos / (13) 3221-1128