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

 

 

WOD 010415

AMRAP 5´

10 DeadLift Kettlebell

5 Burpees

 

Cada 30"x8´   1 DeadlLift

 

AMRAP 12´

10 SitUps

15 Kettlebell Swing

20 DU

 

Nota: 10 SitUps, 10 SitUps + 15 Kettlebell Swing, 10 SitUps + 15 KB + 20 DU, 10 SitUps.........

A cada 1min30seg tocar os cones e voltar a onde estavam 

 

 

WOD 220218

1x Cluster (cada 15" x3`; cada 30" x 3´; EMOMx 4´)

 

AMRAP 12´

12 Trusters 40/30kg

12 Kettlebell Swings

(12-12 ; 11-11 ; 10-10; ....... 1-1 ; 2-2 ; 3-3 ; ........ 10-10)