CFT TRAINING - WOD 12/05/2020


A. WARM UP

4’ Movilidad Articular

EMOM 8’

Min 1: 50 second Plank Wall Touches

Min 2: 50 second Plank Hip Taps

Min 3: 50 seconds Wall Sit Hold

Min 4: 50 seconds Wall Slides

B. STRENGTH

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Single Arm DB Z Press x 8-12 reps each

Station 2 – Single Arm DB Row x 8-12 reps each

Station 3 - Spiderman Push Ups x 10-12 reps

Station 4 – Side Plank x 45 seconds each side


C. WOD

For time:

300 Climbers

50 DB Push Presses

25 DB Push Up Row

50 DB Push Presses

300 Climbers


D. COOL DOWN

35 vistas

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