WOD 21.12.17
SWOD
POWER SNATCH 3-3-3-3-3
WORKOUT OF DAY
AMRAP 10 MIN
10 OVERHEAD SQUAT (95/65) - PARTNER HOLD HANDSTAND - CHANGE PARTNER
200M RUN TOGETHER
FITNESS/ TEENS RX (75/55)
FOTO: FABIO PLACIDO
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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