WOD 071117

EMOMx 10´ 2x FrontSquat (3" pausa)

 

3x

21 Thrusters* 40/30kg

15 ChestToBar

9 SquatSnatches* 60/40kg

* mesma barra e obrigatório colocar os "grampos"

WOD 061117

EMOMx 10´ 2x BenchPresses

 

AMRAP 13´

10 Deficit Burpees

10/20/30 DU

20 WallBalls

 

WOD 041117

PARTNER "Again" WOD ;) (50/50)%

100 WallBalls (mesmo target)

80 HandStandPushUps

60 PowerCleans 80/60kg

40 RingMU

30 ToesToBar Syncro

20 Clean n Jerks 90/65kg

10 SquatCleans 100/70kg

 

WOD 031117

 

PARTNER WOD

 

 

EMOMx8´

a) Cal Remo      b) Máx rep Kettlebell/Dumbell Snatches Alternados

EMOMx8´

 

a) Cal Remo      b) Máx reps Burpees OverThe Parallete

 

REST

 

10´para encontrar 1x HeavyRep OverHeadSquat

* barra sai do chão

WOD 021117

EMOMx10 ´2x PushPresses

 

AMRAP 12´

40 DU

20 BoxJumps

* a cada 1´30" 1x Clean n Jerk 100/70kg

WOD 011117

1x DeadLift

Cada 15" x 3´; Cada 30" x 3´; EMOM x 2´

 

15-12-9

powerSnatches 40/30kg

PullUps

12-9-6

PowerSnatches 50/35kg

ChestToBar

9-6-3

PowerSnatches 60/40kg

BarMU

 

6´para encontrar:

1 Heavy PowerSnatch

WOD 311017

EMOMx 10´ 2x BackSquat

 

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

Pistols Alternados

HangPowerCleans 60/40kg

ShoulderToOverHead 60/40kg

 

WOD 301017

EMOMx 10´ 2x BenchPresses

 

AMRAP 12´

8 Strict RingDips

6 Strict BackPullUps

4 Strict HandStandPushUps

30 DU (UnB)

 

WOD 281017

PARTNER AMRAP

 

AMRAP 39´

39 Cal Remo

39 PullUps

39 PowerCleans 60/40kg

* dividir as reps como quiserem ;)

 

WOD 271017

EMOMx10´ 2 StrictPresses

 

50 Thrusters 45/32,5kg

100 Kettlebell Swings

* sempre que quebrar: 30" Prancha

* ver estadas na BOX ;)