WOD 050118

1x PowerSnatch

cada 15" x 3´; cada 30" x 3´; EMOMx 4´

 

AMRAP 13´

12 FrontSquats 40/30kg

8 HangPowerSnatches 40/30kg

4 BarMU

WOD 030118

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

 

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

Kettlebell G2OH (D + E = 1)

ToesToBar

BoxJumps

WOD 020118

 

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

 

AMRAP 13´

12 Thrusters 40/30kg

10 BurpeesOTBar

10 Thrusters 50/35kg

10 BurpeesOTBar

8 Thrusters 60/40kg

10 BurpeesOTBar

6 Thrusters 70/45kg

10 BurpeesOTBar

4 Thrusters 80/50kg

10 BurpeesOTBar

Máx Reps Thrusters 90/55kg

WOD 301217

FINAL PARTNER WOD 2017

YOU go , I go

AMRAP 31´

20 PullUps

1 Clean N Jerk 100/65kg

7 Burpee-BarMU

20 WallBalls

1 Clean N Jerk 100/65kg

8 SquatCleans Alternados 100/65kg

WOD 291217

EMOMx 11´ 2 OverHeadSquats

 

AMRAP 11´

9 OverHeadLunges Alt 50/35kg

6 SquatSnatches 50/35kg

3 RingMU

 

WOD 281217

EMOMx11´ 2x PowerJerks

 

AMRAP 13´

5 Kettlebell PushPresses Unilateral

5 Kettlebell PushPresses Unilateral

15 SitUps

30 DU

WOD 271217

EMOMx 11´ 1 SquatClean 70/45kg + 2 WallBalls

*aumentar 1 SC + 2 WB depois de cada ronda

 

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

Pistols Alternados

ChestToBar

DeadLift 100/70kg

 

WOD 261217

 

"SÚ com acento no U" ;)

 

PartnerWOD (YOU go, I go)

A) Máx Cal no Remo

b) 21 BurpeesOTBar

    21 Thrusters 50/35kg

    21 HangPowerCleans 50/35kg

A) Máx Cal no Remo

b) 15 BurpeesOTBar

    15 Thrusters 60/40kg

    15 HangPowerCleans 60/40kg

A) Máx Cal no Remo

b) 9 BurpeesOTBar

    9 Thrusters 70/45kg

    9 HangPowerCleans 70/45kg

 

Ex: 

a) Rema

b) 21 Burpees

b) Rema

a) 21 Burpees

etc ....

 

CASH OUT: 

35 Complex Alternados (1 DeadLift + 1 PowerClean + 1 HangPowerClean) 82/57,5kg

WOD 231217

DeadLift 150/80kg

Ring MuscleUps

SquatSnatches 50/35kg

Strict HandStandPushUps

Clean N Jerks 50/35kg

ChestToBar

OverHeadSquats 50/35kg

ToesToBar

PowerCleans 50/35kg

10 PullUps

11 SquatCleans 50/35kg

12 Burpees Bar MuscleUps

 

1 , 1-2 , 1-2-3 , 1-2-3-4 , ......... HO HO HO!!!!