WOD 231017

EMOMx 10´ 2x DeadLift

 

Cada 2´x 12´

10 Burpees-T2B

Máx reps PowerCleans

*escolhe a carga

WOD 201017

EMOMx 10´ 1 HangSquatClean

 

AMRAP 12´

5 Thrusters 50/35kg

10 PullUps

15 DU

WOD 191017

2x TABATA

- Prancha Lateral D

- Prancha Lateral E

- "L" Hang

- HandStandHold

 

EMOMx 20´

1ºmin: 18/16 Cal Remo

2ºmin: 14 deficit Burpees

3ºmin: 10 HangSquatSnatches 40/30kg

4ºmin: REST

WOD 181017

EMOMx10´ 1 DeadLift + 5 Strict PullUps

*aumenta 1 PullUps depois de cada ronda

 

PARTNER AMRAP 14´

COMPLEX* Alternando

20 WallBalls (Mesmo Target)

10/10 ToesToBar

10/10 BoxJumps

 

*COMPLEX: (80/60kg)

1 PowerClean

2 FrontSquats

3 BackSquats

WOD 171017

Split Jerk - Tec

 10´ Séries de 2x SplitJerks

 

 

8-7-6

SquatCleans 50/35kg

HangPowerCleans 50/35kg

ShoulderToOverHead 50/35kg

6-5-4

SquatCleans 60/40kg

HangPowerCleans 60/40kg

ShoulderToOverHead 60/40kg

4-3-2

SquatCleans 70/45kg

HangPowerCleans 70/45kg

ShoulderToOverHead 70/45kg

 

 

WOD 161017

EMOM x10´ 2x Snatch Hi Pull + 1 SquatSnatch

 

??? AMRAP 12´

PowerSnatches 50/35kg

SitUps

PullUps

 

WOD 141017

PARTNER WOD (YOU go , I go)

 

AMRAP 13´

50 DU

5 RingMuscleUps

 

- REST 2´- 

 

AMRAP 13´ (CF Mayhem)

10 BenchPresses 60/40kg

10 PowerCleans 60/40kg

WOD 131017

BackSquat EMOMx10´ 2 reps

 

AMRAP 13´

20 OverHeadSquats 40/30kg

20 BoxJumps

 

WOD 121017

AMRAP 10´

1 Burpee-BarMU

30 DU UnB

2 Burpees-BarMU

30 DU UnB

x

x

x

 

21-15-9

MedBall PowerClean n Wall

BurpeesOverTheBar

MedBall PowerClean n Wall

HangPowerSnatches 45/32,5kg

*Rest 1´depois de cada Ronda

 

WOD 111017

EMOM x12´ 8x Kettlebell Unilateral OverHeadLunges (4/4)

* aumenta 2 repetições depois de cada ronda

 

5x

3 SquatCleans 90/60kg

5 Deficit StrictHandStandPushUps (15/5kg)

7 DeadLifts 90/60kg