WOD 021017

BackSquat EMOMx12´ (4x4 ; 4x3 ; 4x2)

 

AMRAP 13´

10 Thrusters 40/30kg

10 ToesToBar

* a cada 2 rondas feitas, aumenta 10kg no Thruster

WOD 300917

PARTNER WOD


10´para encontrar um HEAVY "Gorila Complex" UPFG2017

1 PowerClean + 1 PowerJerk + 1 Thruster

 

REST 2´ 

 

AMRAP 30´

a)

Corrida mini Quarteirão

b)

15 HangClean n Jerks 50/35kg

15 JumpsOverTheBOX 

WOD 290917

EMOMx12´ OverHeadLunges  6x

* aumenta duas reps, depois de cada min

 

AMANDA (TC 12´)

9-7-5

RingMU

SquatSnatches 60/40kg

*tempo restante: encontrar 1 Heavy SquatSnatch

WOD 280917

BenchPress EMOMx12´ (4x3 ; 4x2 ; 4x1)

 

"Do you feel lucky, PUNK?"

AMRAP 13´

Burpee-ToesToBar

x3 DU

 

WOD 270917

BackSquat EMOMx12´ (4x3 ; 4x2; 4x1)

 

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

Pistols Alt

ChestToBar

DeadLifts 100/70kg

 

WOD 260917

 

PowerClean (Cada30" 5´) x2Rondas - Rest 1´entre rondas

 

6x

5 HangPowerCleans 70/50kg

10 HandStandPushUps

* 3 Strict - 7 kipping

WOD 250917

EMOMx12´5 ToesToBar + 5 WallBalls + 10 DU UnBroken

* aumenta 10 DU depois de cada Ronda

 

PromofitGames WOD2

AMRAP 5´

10 FrontSquats 50/30kg

8 ShoulderToOverHead 50/30kg

6 BurpeesOTBar

WOD 230917

PARTER WOD / TeamSéries / FUN

 

a) Time Cap 12´

100 Cal Remo ( a dividir como quiserem)

100 ToesToBar (a dividir como quiserem)

 

b)TimeCap 12´

50 JumpsOverTheBox

30 SquatSnatches 50/35kg

50 JumpsOverTheBox

20 SquatSnatches 60/40kg

50 JumpsOverTheBox

10 SquatSnatches 70/45kg

50 JumpsOverTheBox

Máx reps SquatSnatches 80/50kg

* a dividir como quiserem 

 

WOD 220917

BackSquats EMOMx12´ 2reps

 

44-32-20 WallBalls

22-16-10 ChestToBar

11- 8 - 5 PowerCleans 100/70kg

 

WOD 210917

DeadLift (Cada 30" x 3´) x 3Rondas (Rest 1´entre rondas)

 

AMRAP 13´

3 RingMU

3 Thrusters 60/40kg

30 DU