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)

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

WOD 150218

BenchPress EMOMx11´ 2 Reps

 

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

DeadLift 80/60kg

2x Burpees Tocando a Barra

3x DU

 

WOD 140218

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

 

10x

1 SquatSnatch 80% do BW

2 StrictDumbellsHSPU

3 RingMU

WOD 130218

WOD " FOLIA"

CARNAVAL 2018

 

Team of 3

4R

1Km Remo

30 Clean and Jerks Alt 40/30kg (2 na mesma barra) CrossfitGamesStyle

30 WallBalls Alt (mesmo target/ mesma bola)

30 Kettlebell Swings (2 com a barra em hang)

 

WOD 120218

Tec - ToesToBar

 

TimeCAP 20´

PARTE A

21-15-9

HangPowerCleans (Unbrokens)

BurpeesBOXJumps

ToesToBar (Unbrokens)

* Por cada quebra: 30 AirSquats

 

* escolhe a carga para os HangPowerCleans

* entre rondas, tens que aumentar 10/5kg 

* resultado do WOD A : Carga dos 21 e tempo total ;)

 

PARTE B

Tempo restante : 

AMRAP

1 HangPowerClean

3 ToesToBar

 

* começa com a carga final da parte A

* aumenta de 5 em 5 kg