WOD 111217

1 DeadLift

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

 

5Rondas

3x 5 PullUps + 10 PushUps + 15 AirSquats

10 PowerSnatches 60/40kg

* PowerSnatches diminuem de 2 em 2 depois de cada ronda (10-8-6-4-2)

 

WOD 081217

 

 

AMRAP 12´

12 Snatches 40/30kg

3 BarMU

12 Snatches 50/35kg

3 BarMU

12 Snatches 60/40kg

3 BarMU

x

x

x

 

REST 5´

 

AMRAP 12´

12 Clean N Jerks 50/35kg

3 BarMU

12 Clean N Jerks 60/40kg

3 BarMU

12 Clean N Jerks 70/45kg

3 BarMU

x

x

x

WOD 071217

Cada 1´30" x 12´ 2x BenchPresses

 

AMRAP 12´

15 RingPushUps

10 Thrusters 40/30kg

5m HandStandWalk

 

WOD 061217

EMOMx 11´ 1x SplitJerk

 

21-18-15-12

Kettlebell/Dumbell Snatches Alternados

ToesToBar

WallBalls

WOD 051217

Cada 1´30" x 12´ 2x FrontSquats

 

AMRAP 12´

Complex 50/35kg

30 DU (UnB)

 

Complex:

2x

1 SquatSnatch

1 HangSquatSnatch

1 OverHeadSquat

WOD 041217

1x DeadLift

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

 

EMOMx 12´

1ºmin: 14 PullUps

2ºmin: 12 HangPowerCleans 50/35kg

3ºmin: 10 Burpees OverTheBar

12´- 16´

Máx reps HangPowerClean (BW)

WOD 021217

PARTNER WOD

100 DU Cada um

100 WallBall Alt (Mesma bola, mesmo Target)

10 PowerCleans Alt 100/70Kg

 

80 DU Cada um

80 WallBall Alt (Mesma bola, mesmo Target)

10 PowerCleans Alt 100/70Kg

 

60 DU Cada um

60 WallBall Alt (Mesma bola, mesmo Target)

10 PowerCleans Alt 100/70Kg

 

40 DU Cada um

40 WallBall Alt (Mesma bola, mesmo Target)

10 PowerCleans Alt 100/70Kg

 

20 DU Cada um

20 WallBall Alt (Mesma bola, mesmo Target)

10 PowerCleans Alt 100/70Kg

WOD 011217

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

RingMU

Snatches 60/40kg

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

Strict HandStandPushUps

Jumps Over The BOX (HI)

WOD 301117

Cada 2´x 10´ 3 FrontSquats + 10 WallBalls

 

AMRAP 3´

7 Thrusters 40/30kg

7 HangClean n Jerks 40/30kg

 

Rest 2´

 

AMRAP 3´

5 Thrusters 50/35kg

5 HangClean n Jerks 50/35kg

 

Rest 2´

 

AMRAP 3´

3 Thrusters 60/40kg

3 HangClean n Jerks 60/40kg

 

WOD 291117

EMOMx 11´2x StrictPresses

 

Running Clock 14´

EMOMx 8´

3 Strict PullUps

5 Burpees Tocando a Barra

7 PushUps HandRelease

6´para encontrar:

1 Heavy Clean N Jerk