WOD 070817

Cada 1`30" x 12´ 2 PushPresses + 2 PowerJerks

 

AMRAP 12´

10 PullUps

5 HangPowerCleans n Jerks 40/30kg

10 PullUps

5 HangPowerClean n Jerks 45/35kg

x

x

* depois de cada ronda: aumentar 5Kg na Barra

WOD 050817

Performance

4x

10/8/6/4 Snatch Complex* 50/35kg

     20 BoxJumps

     15 BurpeesBoxJumps

     10 Kettlebell StepUps Alt

* Complex: 1 PowerSnatch + 1 HangSquatSnatch + 1 OHSquat

 

 

 

ou

 

 

 

Fitness

4x

20/18/16/14 PowerSnatch 

     20 BoxJumps

     15 BurpeesBoxJumps

     10 Kettlebell StepUps Alt

 

 

WOD 040817

FrontSquat EMOMx12´  2 reps

 

AMRAP 12´

10 Thrusters 40/30kg

1 RingMU

10 Thrusters 40/30kg

2 RingMU

x

x

x

 

 

WOD 030817

Cleean n Jerk 1 rep (Cada 20" x 2´/Rest 1´) x 4

 

6x

6 HnagPowerCleans 70/50kg

16 Kettlebell Snatches Alt

26 DU

WOD 020817

BackSquat EMOMx12´ 2 reps

 

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

OverHeadLunges Alt 50/35kg

ToesToBar

HandSatndPushUps

* 2´ON 1´OFF

WOD 010817

PowerSnatch 1 rep  (Cada 20" x2´/Rest 1´)x 4

 

2x

9 HangPowerSnatches 40/30kg

9 Burpees OTBar

2x

7 HangPowerSnatches 50/35kg

9 BurpeesOTbar

2x

5 HangPowerSnatches 60/40kg

9 BurpeesOTBar

WOD 310717

BenchPress EMOMx12´ 2 reps

 

AMRAP 12´

9 RingDips

12 Kettlebell Swings

15 WallBalls

WOD 290717

PartnerWOD (YOU go,I go)


4Rondas:

1 Volta ao Quarteirão Alt

3x

1 Clean n Jerk (Media de BW)

3 BarMU

5 Deficit HandStandPushUps (20/15kg)

_

40 Dumbell Snatches Alt (20/20)

 

WOD 280717

B-Day WOD

 

BuyIN: 1 Volta ao quarteirão + 12 Burpees-RingMuscleUps

 

3x

28 Pistols Alt

7 ShoulderToOverHead 70/50kg

14 BoxJumps

28 Pistols Alt

7 ShoulderToOverHead 70/50kg

17 ToesToBar

 

CashOUT: 1 Volta ao Quarteirão + 12 Burpees-RingMuscleUps

 

WOD 270717

EMOMx15´

1ºmin: 18/16 Cal Remo 

2ºmin: 10 BurpeesOTBox

3ºmin: 30" Hang 

 

Cada 2´x 12´

20 Kettlebell Swings + 50m Kettlebell Carry

* tempo restante: Prancha