WOD 220617

EMOM

0´- 4´ 1x HangPowerClean

1´Reset

6´- 10´ 1x PowerClean

1´Reset

12´- 16´ 1x DeadLift

 

AMRAP 7´

10 Dumbell Snatch Alt

HandSatndPushUps Complex ( 3 Stric + 3 Kipping)

WOD 010816

FrontSquat Séries de 2 reps + 3 Squats-BoxJumps (12´)

 

AMRAP 10´

1 Thruster 60/40kg

5 PullUps

2 Thrusters 60/40kg

7 PullUps

3 Thrusters 60/40kg

9 PullUps

 

REST 2´

 

AMRAP 10´

50m Corrida

20 DU

10 Kettlebell StepUps Alt 24/16kg

 

WOD 290915

PARTNER FEST WOD

AMRAP 6´

Máx Cal Skierg (a cada min 10 HandStandPushUps)

AMRAP 6´

20 WallBalls + 20 Kettlebell Swing 24/16kg

AMRAP 6´

Máx Cal Row (a cada min realizar 10 ShoulderToOverHead 50/35kg)

AMRAP 6´

20 ToesToRing + 20 SitUps

AMRAP 6´

Máx 50m Sprint (a cada min realizar 10 Burpees TouchingTheBar)

 

WOD 060715

DeadLift

EMOMx8´ 2 reps

EMOMx4´ 1 rep

 

EMOMx15´

1º min: Remo

2º min: Burpees MedBalls Shuffle

3ºmin: 3 Clean n Jerk 50/35kg + 3 FrontSquats

 

 

WOD 020415

AMRAP 6´

10 Kipping

7 PushUps

5 GroundToOverHead

 

BenchPress 10´para realizar séries de 1 RepHeavy + 2 SemiHeavy

 

AMRAP 10´

7 PullUps

5 BackSquat 40/30kg

3 HangPowerSnatch 40/30kg