WOD 200418

EMOMx 12 FrontSquat (3x4 ; 3x3 ; 4x2)

 

AMRAP 12´

10 Thrusters 40/30kg

10 Kettlebell StepUps Alt

10 ToesToBar

* depois de cada RONDA os Thrusters diminuem 2 reps e aumentam 10/5kg 

WOD 190418

EMOMx 10´ DeadLift ( 3x4 ; 3x3 ; 4x2)

 

AMRAP 10´

1 PowerClean BW

1 RingMU

2 PowerClean BW

2 RingMU

3 PowerClean BW

3 RingMU

x

x

x

WOD 180418

EMOMx 10´BenchPress (3x4 ; 3x3 ; 4x2)

 

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

ShoulderToOverHead 50/35kg

WallBalls

HangPowerCleans 50/35kg

BoxJumps

WOD 170418

EMOMx 12´ 15 DU + 1 SquatSnatch 50/35kg

* aumenta 1 SquatSnatch depois de cada Ronda

 

4x (TC 10´)

20 PullUps

10 HandStandPushUps

* tempo restante:

Máx reps de SquatSnatches 50/35kg

WOD 160418

EMOMx 12´  BackSquat (4x4 ; 4x3 ; 4x2)

 

PERFORMANCE

3x

100 DU

40 Pistols Alt

 

 

FITNESS

100 DU

20 Pistols

80 DU

20 Pistols

60 DU

20 Pistols

40 DU

20 Pistols

20 DU

20 Pistols

Opção para os PISTOLS: Kettlebell Lunges Alternados