WOD 230118

Cada 2´x 10´ 12x BenchPresses (UnB)

 

21-15-9

RingDips

Dumbell/Kettlebell OverHead Walking Lunges

BurpeesOver the H/KB

Dumbell/Kettlebell OverHead Walking Lunges

WOD 220118

EMOMx 10´ 1 Thrusters (5´do chão / 5´do rack)

 

AMRAP 12´

3 HangPowerCleans 40/30kg

9 ToesToBar

* aumenta 10/5kg depois de cada ronda

 

WOD 200118

Cada 30" x 10´ 1 Burpee + 1 StrictHSPU (2-2 , 3-3 , 4-4 .....)

 

 

100 DU

20 Dumbell Snatches Alt

10 Strict RingDips

20 Wall Balls

 

Rest 2´

 

80 DU

20 Dumbell Snatches Alt

10 Strict RingDips

20 Wall Balls

 

Rest 2´

 

60 DU

20 Dumbell Snatches Alt

10 Strict RingDips

20 Wall Balls

 

Rest 2´

 

40 DU

20 Dumbell Snatches Alt

10 Strict RingDips

20 Wall Balls

 

Rest 2´

 

20 DU

20 Dumbell Snatches Alt

10 Strict RingDips

20 Wall Balls

 

 

 

 

 

 

 

 

 

 

WOD 190118

EMOMx12´

1ºmin: 3 BackSquats

2ºmin: 2 frontSquats

3ºmin: 1 OverHeadSquat

 

10-9-8-7-6-5-4-3-2-1

HangSquatCleans 50/35kg

ChestToBar

BoxJumps

WOD 180118

Cada 2´x 12´ 3x BenchPresses + 2x BarMuscleUps + 1x Volta com Kettlebell

 

AMRAP 10´

2 Clean n Jerks BW

4 PowerCleans BW

6 DeadLifts BW