WOD 070917

BenchPress EMOMx12´ 2 reps

 

AMRAP 6´

10 RingDips

10 PVC SitUps

 

AMRAP 6´

10 Cal Remo

10 Thrusters 35/22,5kg

 

AMRAP 6´

10 BoxJumps Overs

50m corrida

 

WOD 060917

EMOM x 12´ 1 SquatClean (3´x 20" ; 3´x 30" ; 6´x EMOM)

 

TC 14´

4x

20 Pistols Alt

20 ToesToBar

* tempo restante:

1 Heavy SquatClean 60/40kg (aumenta de 5kg em 5kg)

WOD 050917

EMOMx12´ 2 PowerJerks

 

AMRAP 13´

5/5 Kettlebell ShoulderToOverHead Unilateral

10 Deficit Burpees (15/10kg)

20 Kettlebell Swings

30 DU

 

WOD 040917

Cada 30" x 12´ a) Segmented Clean Pull + 1 Clean Pull

                          b) 1 PowerClean

 

16-14-12-14-16

PullUps

WallBalls

HangPowerCleans 50/35kg

 

WOD 020917

PARTNER WOD

4x

20 Burpee-PullUps / Hang

a) 600m/400m Remo

b)AMRAP: 1 SquatClean 100/70kg + 3 StrictHandStandPushUps

b)AMRAP: 1 SquatClean 100/70kg + 3 StrictHandStandPushUps

a) 600m/400m Remo

 

WOD 010917

EMOMx12´2x OverHeadSquats ou 12´Técnica

 

TimeCap 16´

6x

3 PowerSnatches 50/35kg

5 OverHeadSquats 50/35kg

10 DU (20, 30, 40, 50, 60DU)

*tempo restante:

1 Heavy PowerSnatch (aumenta de 5kg em 5kg)

 

WOD 310817

Cada 1´30 x 12´ 3 PushPresses + 1 PowerJerk

 

5x

15 PullUps

12 Kettlebell OverHead Unil Walking Lunges (6/6)

9 DeadLifts 70/50kg

6 HangPowerCleans 70/50kg

 

WOD 300817

BackSquat cada 1´30" x 12´ (3x3; 3x2; 2x1)

 

AMRAP 12´

3 SquatSnatches 50/35kg

1 Burpee Tocando a Barra

50m corrida

3 SquatSnatches 50/35kg

2 Burpee Tocando a Barra

50m corrida

3 SquatSnatches 50/35kg

3 Burpee Tocando a Barra

50m corrida

x

x

x

 

WOD 290817

1x PowerClean (2´ON ; 1´OFF)x 12´

R1 10"; R2 15"; R3 20"; R4 30"

 

TC (15´)

20-18-16-14-12-10 ToesToBar

10- 9-  8 - 7-  6 - 5   Strict HandStandPushUps

*tempo restante: máx Cal Remo

WOD 280817

Team Cal Row 10´

a) Remo

b) 10x MedBall SitUps Passes

c) SquatWall Hold Passes

 

Cada 1´30" x 12´

5 DeadLifts 100/70kg

7 BoxJumps

35 DU

Tempo restante: máx WallBalls