WOD 260518

Partner AMRAP 10´(YOU go , I go)

Corrida escadas (3 níveis)

 

Partner ForTime (50/50):

100 Car Remo

80 PullUps

60 BurpeesOTRemo

80 PullUps

100 Cal Remo

WOD 250518

SquatSnatch Practice

 

AMRAP 12´

5 Kettlebell HangPowerSnatches Unil

5 Kettlebell OverHeadSquats Unil

5 Kettlebell FrontSquats Unil

10 ToesToBar

* alterna o braço depois de cada ronda

WOD 240518

BenchPress EMOMx 10´ 2 reps

 

EMOMx 12´

1ºmin: 16/14 Cal Remo

2ºmin: Máx BurpeesOTParallete

3ºmin: 50 DU

 

 

WOD 230518

 

DeadLift EMOMx 10´ 2reps

 

5-4-3-2-1 PowerCleans (70-80-90-100-110 / 45-50-55-60-65Kg)

* Antes de cada ronda:

5 BarMU + 10 BoxJumps

WOD 220518

1x Clean n Jerk Cada 20" x3´; cada 30" x 3´; EMOMx 4´

 

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

PushPresses 40/30kg

WallBalls

m HandStandWalk

 

Tempo restante:

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

RingDips

1 volta ao Rig depois de cada ronda

WOD 210518

FrontSquats EMOMx 10´ 2 reps

 

AMRAP 12´

40 DU

20 Pistols Alternados

10 ChestToBars

 

OBJETIVO 1:

4 rondas o mais rápido possivel

OBJETIVO 2:

Máx reps no TOTAL

WOD 190518

Cada 30" x 8´ 1 Thrusters

* aumenta 1 rep depois de cada min

 

10 Burpee-RingMU

10 PowerSnatches 50/35kg

Burpees-RingMU

PowerSnatches 55/37,5kg

6 Burpees-RingMU

PowerSnatches 60/40kg

4 Burpees-RingMU

PowerSnatches 65/42,5kg

2 Burpees-RingMU

2 PowerSnatches 70/45kg

 

* cada 2´: 2 Thrusters

 

WOD 180518

BackSquat 1 HEAVY rep (12´)

 

AMRAP 12´

1 volta a correr (escadas)

20 WallBalls

20 DU UnB

* diminui 2 WB depois de cada ronda

WOD 170518

1x PowerClean

Cada 20" x 3´, cada 30" x 3´, EMOMx 4´

 

AMRAP 12´

10 PowerCleans 60/40kg

10 BurpeesOTBar

10 PullUps

WOD 160518

EMOMx 10´ 2x BenchPresses

2´Prancha

EMOMx 10´ 2x PushPresses

2´Prancha

EMOMx 10´ 2 Jerks

2´Prancha

 

Rest 1’ depois de cada Prancha