WOD 260717

PowerClean (Cada 20" x 2´) x 4 ---- 1rep

* Rest 1´depois de cada Ronda

 

TC 14´

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

ShoulderToOverHead 50/35kg

ToesToBar

 

2´Prancha

 

Tempo restante AMRAP

10 DU + 5 T2B (20,30,40,.... DU)

 

 

WOD 250717

FrontSquat EMOM x 12´ 2 reps (2" pausa)

 

AMRAP 13´

5 Trusters 50/35kg

7 BurpeesOTBar (Lateral)

9 HandStandPushUps

 

WOD 240717

 

DeadLift Durante 12´a Cada 20"  (1rep)

*2´ON 1´OFF

 

 

15-12-9

PullUps

PowerSnatches 40/30kg

 

REST

 

12-9-6

PullUps

PowerSnatches 50/35kg

 

REST 3´

 

9-6-3

PullUps

PowerSnatches 60/40kg

 

 

 

 

WOD 220717

3x

1 Volta ao Quarteirão

80 DU

40 WallBalls

20 HandStandPushUps

10 RingMU

 

BuyOUT: (OPCIONAL)

Ver na BOX ;)

WOD 210717

Squat Snatch 1 rep (cada 20" x 2´/Rest 1´) x 12´

 

AMRAP 13´

10 OverHead Kettlebell Lunges Alt

8 SquatCleans 50/35kg

1 BarMU (2,3,4,.....)

WOD 200717

Team Row TC 10´

200 Cal

 

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

Thrusters 50/35kg

RingDips

* depois de cada ronda: 30 DU UnBrokens

WOD 190717

EMOM x 12´ (6´StrictPess 2 reps/ 6´PushPress 2 reps)

 

4x (TC 14´)

20 Dumbell Snatches Alternados

15 ToesToBar

* Tempo restante: AMRAP de 50m corrida + 1 Burpee-T2B (2,3,4....)

WOD 180717

BackSquat EMOMx 12´ 2 reps

 

AMRAP 12´

9 ChestToBar

6 OverHeadSquats 60/40kg

3 Deficit Strict HSPU (20/10kg)

WOD 170717

EMOM x 12´

1ºmin: cada 15" 1 DeadLift

2ºmin: 45" Prancha

 

TC 12´

10 Deficit Burpees

12 HangPowerCleans 50/35kg

10 Deficit Burpees

10 HangPowerCleans 60/40kg

10 Deficit Burpees

8 HangPowerCleans 70/50kg

10 Deficit Burpees

6 HangPowerCleans 80/60kg

10 Deficit Burpees

Máx Reps HangPowerCleans 100/70kg

WOD 140717

BackSquat Cada 1´30" x 12´ 2reps + 8 Kettlebell StepUps Alt

 

AMRAP 13´

7 ShoulderToOverHead 50/35kg

5 BoxJumps

7 Thrusters 50/35kg

5 BoxJumps