WOD 010717

PARTNER WOD

15 Cal Remo/Prancha

40 PowerCleans 50/35kg

40 Burpees-T2B

 

15 Cal Remo/Prancha

30 PowerCleans 60/40kg

30 Burpees-PullUps

 

15 Cal Remo/Prancha

20 PowerCleans 70/45kg

20 Burpees-ChestToBar

 

15 Cal Remo/Prancha

10 PowerCleans 80/50kg

10 Burpees-BarMU

 

* 1/1

* PowerCleans: 2 barras

                        FrontRack Hold

* Burpees: Hang 

WOD 300617

BenchPress EMOMx11´ 2 reps

* CashOUT: máx reps com 50% da carga máxima feita

 

4Rondas (16´)

TC 2´

16 Dumbell Snatches Alt

14 BoxJumps

TC 2´

2x

10 Deficit PushUps HR

50 DU

 

WOD 290617

EMOM x 11´ 6 OverHeadLunges Alt

* aumentar 2 reps depois de cada ronda

 

EMOM x 15´

1ºmin: 18/16 Cal Remo

2ºmin: 12 Deficit Burpees

3ºmin: 6 ShoulderToOverHead 60/40kg

 

WOD 280617

Tec - Kipping (PullUp/ ChestToBar/ BarMU)

 

AMRAP 20´

100 DU

10 Burpees-BarMU

Corrida Conecta

WOD 270617

A Cada 1´30" x 12´ 1 SquatClean + 2 FrontSquats + 3 BackSquats

 

5x

21 WallBalls

15 RingDips

9 DeadLifts 100/75kg

 

WOD 260617

EMOM x 6´2x StrictPresses

EMOM x 6´2x PushPresses

EMOM x 6´2x Jerks

 

Cada 1´30" x 12´

12 ToesToBar

6 Thrusters 50/35kg

* aumenta um THRUSTER depois de cada Ronda

WOD 240617

"Pedrógão Grande WOD"

 

Team WOD (3 pessoas)

AMRAP 13´

a) 254m Remo

b) Prancha

c) Rest

 

32x

1 RingMU

1 SquatSnatch 60/40kg

 

WOD 230617

FrontSquat 11´para encontrar 2 HeavyReps

 

AMRAP 14´

10 Kettlebell StepUps Alt

12 Kettlebell Swings

14 ToesToBar

WOD 220617

EMOM

0´- 4´ 1x HangPowerClean

1´Reset

6´- 10´ 1x PowerClean

1´Reset

12´- 16´ 1x DeadLift

 

AMRAP 7´

10 Dumbell Snatch Alt

HandSatndPushUps Complex ( 3 Stric + 3 Kipping)

WOD 210617

3Km Remo (TEAM)

 

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

BoxJumps

ChestToBar

Thrusters 40/30kg