WOD 281117

11´ HeavySingles DeadLift

 

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

PowerSnatches 50/35kg

(2x) Kettebell Swings

* depois de cada ronda: 30 DU UnBrokens

WOD 271117

Cada 2´x 10´ 5 BackSquats + 10 WallBalls

 

AMRAP 12´

9 OverHeadSquats 45/32,5kg

6 Strict HandStandPushUps

3 Burpee-BarMU

WOD 241117

1x SquatSnatch

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

 

AMRAP 13´

3-5-1

SquatSnatches 70/45kg

BarMU

* depois de cada 2 rondas completas:

10 Paralletes HandStandPushUps

(Standar na BOX)

WOD 231117

BenchPress EMOMx 11´ 2 reps

 

AMRAP 12´

12 Kettlebell Swings

10 BoxJumps

8 RingDips

 

WOD 221117

 

by TaniaCatClaw

 

"GABI"

 

TeamRow: 3285m 

 

BUY IN: 50 WallBalls

6x

20 DU

11 SquatSnatches 40/30kg

20 DU

16 PullUps

CASH OUT: 50 PowerCleans 40/30kg

 

WOD 211117

1x Clean n Jerk

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

 

EMOMx 12´

1ºmin: 16/14 Cal Remo

2ºmin: 10 Strict HandStandPushUps / Deficit

3ºmin: 4 Clean n Jerks 80/60kg

 

WOD 201117

1x SquatClean

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

 

TC 15´

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

Thrusters 40/30kg

BurpeesOTBar

2´ON ; 1´OFF 

WOD 181117

TEAM of 3

AMRAP 28´

a) 3 Snatches 60/40kg

    3 BarMU

    3 Clean n Jerks 60/40kg

b) Máx Cal Remo

c) REST

Máx Cal e Rep

WOD 171117

Cada 2´x 10´6x StrictPresses

 

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

ToesToBar

DeadLifts 

A cada 2´: 12 WallBalls

 

DeadLifts:

10-8 : 100/60kg

7-5: 120/70kg

4-1: 140/80kg

 

WOD 161117

Cada 2´x 10´ 6x FrontSquats

 

AMRAP 12´

14 Kettlebell StepUps Alternados

10 Kettlebells GroundToOverHead Alternados

6 *Kettlebell SquatCleans Unilateral

*  trocar o braço depois de cada ronda