Lunes 13 Abril – WOD
Workout
Half Murph
For Time
Run, 800 m
— then —
10 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
— then —
Run, 800 m
Workout
Half Murph
For Time
Run, 800 m
— then —
10 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
— then —
Run, 800 m
Strenght
Bench Press
4-4-4-4-4-4-4-4
80-85% 1RM
– Rest 2:00-3:00 btw sets-
Build
Incline Dumbbell Bench Press
10-10-10
—Then —
4 Rounds
12 Wide Grip Push-ups
24 Alternating Dumbbell Skull Crushers
—Then —
Banded Tricep Press Downs 3×25
Full-Body Strength
Every 2 mins x 10 mins
16 Pike Shoulder Taps
10 Dumbbell Goblet Squats
Full-Body Workout
AMRAP x 10 mins
7 Up-Downs
7 Push-ups
7 Dumbbell Front Squats, pick load
Rest 3 min
AMRAP x 3 mins
Burpee
Finisher
EMOM x 5 mins
30 Russian Twists
max hold in remaining time Tuck Hold