WOD 131017

BackSquat EMOMx10´ 2 reps

 

AMRAP 13´

20 OverHeadSquats 40/30kg

20 BoxJumps

 

WOD 121017

AMRAP 10´

1 Burpee-BarMU

30 DU UnB

2 Burpees-BarMU

30 DU UnB

x

x

x

 

21-15-9

MedBall PowerClean n Wall

BurpeesOverTheBar

MedBall PowerClean n Wall

HangPowerSnatches 45/32,5kg

*Rest 1´depois de cada Ronda

 

WOD 111017

EMOM x12´ 8x Kettlebell Unilateral OverHeadLunges (4/4)

* aumenta 2 repetições depois de cada ronda

 

5x

3 SquatCleans 90/60kg

5 Deficit StrictHandStandPushUps (15/5kg)

7 DeadLifts 90/60kg

 

 

 

WOD 101017

 

EMOMx10´ 3x PushPresses

 

AMRAP 5´

1 ShoulderToOverHead 60/40kg

5 ToesToBar

2 ShoulderToOverHead 60/40kg

5 ToesToBar

3 ShoulderToOverHead 60/40kg

5 ToesToBar

x

x

 

REST 2´

 

AMRAP 5´

1 ShoulderToOverHead 70/40kg

5 ToesToBar

2 ShoulderToOverHead 70/40kg

5 ToesToBar

3 ShoulderToOverHead 70/40kg

5 ToesToBar

x

x

 

WOD 091017

EMOMx 10´ Complex

1 PowerClean

1 HangPowerClean

1 FrontSquat

1 PushPress 

1 FrontSquat

1 HangPowerClean

1 PowerClean

* escolhe a carga

 

EMOMx 15´

1ºmin: 16/14 Cal Remo

2ºmin: 14/12 WallBalls

3ºmin: 12/10m HandStandWalk

WOD 071017

EMOMx10´

Complex ( 1 ChestToBar + 1 ToesToBar - 1 BarMU) + 6 BoxJumps

*aumenta 2 Box jumps depois de cada ronda

 

AMRAP 18´

1 DeadLift 170/110kg

2 SquatSnatches 70/50kg

3 RingMu

Escadas Pacifico 

WOD 061017

EMOMx12´

1ºmin: 20" DiscoGrip (15/10kg) 10" OFF , 20" Hang 10" OFF

2ºmin: 40" Prancha

 

AMRAP 12´

5 SquatCleans 40/30kg

7 BurpeesOverTheBar

9 WallBalls

* aumenta 10Kg depois de cada Ronda no SquatClean

WOD 051017

PARTNER WOD

 

Máx reps PowerCleans 100/70kg (1/1)

a)

Máx Cal Remo/ Skierg/ AssBike

b)

5 Strict HandStandPushUps

5 Clean n Jerks 60/40kg

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

* Cada atleta faz a sequência , trocando depois de cada ronda

* os dois atletas, completam as reps dos 10 até o 1

WOD 041017

Power/SquatSnatch EMOMx12´(2x 4/4 ; 2x 3/3 ; 2x 2/2)

 

AMRAP 14´

50 DU

20 Kettlebell/Dumbell Snatches Alternados

50 DU

Rest 1´depois de cada Ronda

WOD 031017

BenchPress EMOMx12´ (4x4 ; 4x3 ; 4x2)

 

21-15-9-3

RingDips

WallBalls

Deficit Burpees

MedBall SitUps