WOD 180817

Cada 1´30" x 12´ 5 Thrusters * aumenta 5kg depois de cada Ronda

 

(1´30" ON ; 1´30" OFF) x 15´

30 DU

10 WallBalls

30 DU

10 DeadLift 70/50kg

Tempo restante: Máx reps Burpees-BoxJumps

 

WOD 170817

AMRAP 12 (partner)

Máx Km Remo (1´ON 1´OFF)

* no OFF: 15 SitUps

 

AMRAP 12´

10 StrictPresses 40/30kg

8 RingDips

1 volta dentro da BOX com Kettlebell Unil

 

WOD 150817

40 DU

20 Burpees Kettlebell StepUp Alt

40 DU

20 PowerSnatches 60/40kg

40 DU

20 Burpees Kettlebell StepUp Alt

40 DU

20 OverHeadSquats 60/40kg

40 DU

20 Burpees Kettlebell StepUp Alt

40 DU

20 ShoulderToOverHead 60/40kg

* a cada 8´: 1 Volta ao Quarteirão ;)

 

WOD 140817

EMOMx12´ 1 PowerClean + 1 powerJerk + 1 SplitJerk

                         0" ----Hold------ 10" ---Hold---- 20"

 

AMRAP 12´

10 ShoulderToOverHead Kettlebell/Halter (5/5 Unilateral)

12 BoxJumps

10 WallBalls

WOD 120817

Crossfit LX WOD 191013

5R

7 RingMU

9 DeadLift 80/60kg

11 HandStandPushUps

13 SitUps

 

CashOUT:

1 Volta ao Quarteirão

10 SquatCleans 80/60kg

1 Volta ao Quarteirão

10 SquatCleans 90/65kg

1 Volta ao Quarteirão

10 SquatCleans 100/70kg

 

WOD 110817

EMOMx12´

1ºmin: 20 WallBalls

2ºmin: Prancha

 

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

*depois de cada Ronda: 3 PowerSnatches 60/40kg + 30 DU

WOD 100817

BenchPress EMOM x 11´ 2 reps

 

AMRAP 12´

2 Strict HandStandPushUps

2 ToesToBar (Pernas esticadas)

4 Strict HandStandPushUps

4 ToesToBar (Pernas esticadas)

6 Strict HandStandPushUps

6 ToesToBar (Pernas esticadas)

* depois de cada 2 rondas: 20 MedBall-KneesUps

WOD 090817

OverHeadSquats a) 10´séries de 2 reps b) Técnica

 

2x

2´: 500m/400m Remo

2´: ±150m corrida + máx reps Thrusters 40/30kg

2´: 12 Burpees-BoxJumps

 

REST

 

AMRAP 5´

Heavy Singles Thrusters

* escolhe a carga inicial

* aumenta de 5kg depois de cada Rep

WOD 080817

DeadLift EMOMx11´ 1 rep

 

27-21-15-9

Kettlebell Swings

RingDips

*depois de cada ronda: 50 DU