WOD 111217

1 DeadLift

Cada 15" x 3´; cada 30" x 3´; EMOMx 4´

 

5Rondas

3x 5 PullUps + 10 PushUps + 15 AirSquats

10 PowerSnatches 60/40kg

* PowerSnatches diminuem de 2 em 2 depois de cada ronda (10-8-6-4-2)

 

WOD 251017

Cada 30" x 10´ 1 PowerSnatch

 

3x (TC 15´)

21 PullUps

15 Kettlebell Snatches Alternados

9 ShoulderToOverHead 70/50kg

* Tempo restante: 1 Heavy Clean n Jerk

WOD 280917

BenchPress EMOMx12´ (4x3 ; 4x2 ; 4x1)

 

"Do you feel lucky, PUNK?"

AMRAP 13´

Burpee-ToesToBar

x3 DU

 

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