WOD 210218

1x PowerClean (cada 15" x 3´; cada 30" x 3´; EMOMx 4´)

 

AMRAP 13´

1 PowerClean BW

1 Burpee RingMU

2 PowerClean BW

2 Burpee RingMU

3 PowerClean BW

3 Burpee RingMU

x

x

20 DU depois de cada ronda

WOD 200218

EMOMx 11´ 2x FrontSquats

 

Cada 2´x 14´

14/12 Cal Remo + 10 WallBall (AsFastAsPossible)

* apontar o tempo das 7 rondas

WOD 190218

EMOMx 12´ ( 6´ 2x PushPresses ; 6´2x SplitJerks)

 

30 - 20 - 10

ShoulderToOverHead 50/35kg

ToesToBar

SquatCleans 50/35kg

* aumenta 10/5kg depois de cada ronda

WOD 170218

 

PARTNER DAY "AGAIN"

 

3x

A) 9 Heavy WallBall

B) Hold 80/60kg

    7 BurpeesOTBar

3x

B) 9 Heavy WallBall

A) Hold 80/60kg

    7 BurpeesOTBar

 

3x

A) 9 Heavy WallBall

B) Hang

    5 ToesToBar

3x

B) 9 Heavy WallBall

A) Hang

    5 ToesToBar

 

REST 2´

 

4x

Clean N Jerks

2´ON  1´OFF (1/1)

60/70/80/90kg - 40/45/50/55kg

 

 

 

WOD 160218

BackSquat EMOMx 11´ 2 reps

 

AMRAP 12´

3 OverHeadSquats 50/35kg(barra sai do chão)

3 BarMuscleUps

* a barra aumenta de 5kg em 5kg