WOD 130717

 

 

EMOM x 15´

1ºmin: 18/16 Cal Remo

2ºmin: Cada 30" 7x DoubleKettlebell DeadLift 24/16kg

3ºmin: 45" Prancha

 

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

* depois de cada Ronda: 2x PowerCleans BW

WOD 120717

Tec - HangPowerSnatch

 

AMRAP 20´

Corrida Konecta

15 Deficit Burpees

10 HangPowerSnatches 50/35kg

WOD 110717

 

Cada 1´30" x 12´2 FrontSquats + 6 DoubleSquatBoxJumps

 

5x

16 Pistols Alt

10 SquatCleans 50/35kg

4 RingMU

 

WOD 100717

Cada 1´30" x 12´ 2reps BenchPress + 10 RingPushUps

 

AMRAP 14´

40 DU

20 WallBalls

10 HandStandPushUps

5 Burpees OTBox

 

 

WOD 080717

PARTNER WOD

10 Burpees OTBar Syncro (facing)

20 SquatCleans 60/40kg (1/1)

10 Burpees OTBar Syncro (facing)

18 SquatCleans 70/50kgkg (1/1)

10 Burpees OTBar Syncro (facing)

16 SquatCleans 80/60kg (1/1)

10 Burpees OTBar Syncro (facing)

14 SquatCleans 90/70kg (1/1)

 

CasOUT:

a) Corrida Konecta

b) Máx reps Thruster 60/40kg

 

a) Corrida Túnel

b) Máx reps Thrusters 70/50kg

 

b) Corrida Quarteirão

b) Máx reps Thrusters 80/60kg

 

* em caso de chuva, temos alguma alteração do CashOUT ;)

WOD 070717

DeadLift Cada 1´30" x 12´ 2reps

 

6x

21 Kettlebell SumoDeadLift Hi Pull

15 PullUps

9 Burpess

WOD 060717

BackSquat 12´para encontrar 2 HeavyReps

 

200 WallBalls

* sempre que quebrar: 50 DU

WOD 050717

AMRAP 12´(Partner)

a)10 Cal Remo

b)10 Dumbell Snatches Alt

 

8x

1 PowerClean BW

3 RingMU

1 PowerClean BW

3 FrontSquat BW

 

WOD 040717

A cada 1´30" x 12´ (1 StrictPress + 2 PushPress + 3 PowerJerks)

 

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

Clean n Jerks 50/35kg

ToesToBar

BoxJumps

WOD 030717

Cada 1´30" x 12´1 Cluster + 30 DU

* aumenta 5kg depois de cada Ronda

 

PERFORMANCE

AMRAP 14´

1 Parallete HandStandPushUp

2 Kettlebell Pistols alternado com cada Perna

3 OverHeadSquats 70/50kg

 

ou 

 

FITNESS 

AMRAP 14´

4 HandStandPushUps

6 Pistols

8 OverHeadSquats