WOD 200617

BenchPress 11´  2 HeavyReps

 

21-18-15-12-9

RingDips

* depois de cada Ronda:

50m Kettlebell Carry + 40 DU

WOD 190617

BackSquat 11´ 2 HeavyReps

 

6x

6 OverHeadSquats 40/30kg

6 Burpees-ToesToBar

* aumenta 5kg depois de cada Ronda

WOD 170617

PARTNER DAY

 

BuyIN: 

AMRAP 8´

Máx reps SquatCleans (1/1)

*Média do BW do Par

 

For TIME:

100 WallBalls (1/1)

80 ChestToBar 

60 Pistols

40 Kettlebell HangSnatches

20 BarMU

2 Volta ao Quarteirão (1/1)

 

WOD 160617

EMOMx11´ 1 PowerClean + 1 HangPowerClean

 

AMRAP 14´

15 Deficit Burpees

30 DU

* cada 2´: 2 HangPowerCleans + 2 jerks

 

WOD 150617

 

Aulas às 9h e às 12h

OpenBox das 10h até às 12h

 

5 rondas:

1 Volta ao Quarteirão

20 Thrusters 40/30kg

20 BoxJumps Over

20 ToesToBar

 

;)

WOD 140617

FrontSquat Cada 1´30" x 12´ 3reps

 

AMRAP 14´

5 SquatSnatch 50/35kg

10 ChestToBar

10 HandStandPushUps

5 RingMU

 

wOD 120617

EMOMx12´

1ºmin: 0"--- 1x DeadlLift 15"--- 6 DumbellSnatches 30"--- Prancha

2ºmin: 50 DU

 

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

PowerCleans 50/35kg

Burpees-ToesToBar

x2 WallBalls 

WOD 100617

40 Dumbell GroundToOverHead Alt

30 PullUps

20 OverHead Walking Lunges Unil (Dumbell)

10 Burpees-RingMU

20 OverHead Walking Lunges Unil (Dumbell)

30 PullUps

40 Dumbell GroundToOverHead Alt

 

Rest 2´

 

30 SquatSnatches 40/30kg

20 SquatSnatches 50/35kg

10 SquatSnatches 60/40kg

SquatSnatches 70/45kg

 

 

WOD 090617

EMOMx15´

1ºmin: 16/14 Cal Remo

2ºmin: 14 MedBall-Wall SitUps

3ºmin: 12m HSWalk

 

BuyOUT: 

AMRAP 12´

Mini Corrida

2 ShoulderToOverHead 50/35kg

Mini corrida

4 ShoulderToOverHead 50/35kg

Mini corrida

6 ShoulderToOverHead 50/35kg

x

x

x