WOD 101017

 

EMOMx10´ 3x PushPresses

 

AMRAP 5´

1 ShoulderToOverHead 60/40kg

5 ToesToBar

2 ShoulderToOverHead 60/40kg

5 ToesToBar

3 ShoulderToOverHead 60/40kg

5 ToesToBar

x

x

 

REST 2´

 

AMRAP 5´

1 ShoulderToOverHead 70/40kg

5 ToesToBar

2 ShoulderToOverHead 70/40kg

5 ToesToBar

3 ShoulderToOverHead 70/40kg

5 ToesToBar

x

x

 

WOD 091017

EMOMx 10´ Complex

1 PowerClean

1 HangPowerClean

1 FrontSquat

1 PushPress 

1 FrontSquat

1 HangPowerClean

1 PowerClean

* escolhe a carga

 

EMOMx 15´

1ºmin: 16/14 Cal Remo

2ºmin: 14/12 WallBalls

3ºmin: 12/10m HandStandWalk

WOD 071017

EMOMx10´

Complex ( 1 ChestToBar + 1 ToesToBar - 1 BarMU) + 6 BoxJumps

*aumenta 2 Box jumps depois de cada ronda

 

AMRAP 18´

1 DeadLift 170/110kg

2 SquatSnatches 70/50kg

3 RingMu

Escadas Pacifico 

WOD 061017

EMOMx12´

1ºmin: 20" DiscoGrip (15/10kg) 10" OFF , 20" Hang 10" OFF

2ºmin: 40" Prancha

 

AMRAP 12´

5 SquatCleans 40/30kg

7 BurpeesOverTheBar

9 WallBalls

* aumenta 10Kg depois de cada Ronda no SquatClean

WOD 051017

PARTNER WOD

 

Máx reps PowerCleans 100/70kg (1/1)

a)

Máx Cal Remo/ Skierg/ AssBike

b)

5 Strict HandStandPushUps

5 Clean n Jerks 60/40kg

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

* Cada atleta faz a sequência , trocando depois de cada ronda

* os dois atletas, completam as reps dos 10 até o 1

WOD 041017

Power/SquatSnatch EMOMx12´(2x 4/4 ; 2x 3/3 ; 2x 2/2)

 

AMRAP 14´

50 DU

20 Kettlebell/Dumbell Snatches Alternados

50 DU

Rest 1´depois de cada Ronda

WOD 031017

BenchPress EMOMx12´ (4x4 ; 4x3 ; 4x2)

 

21-15-9-3

RingDips

WallBalls

Deficit Burpees

MedBall SitUps

WOD 021017

BackSquat EMOMx12´ (4x4 ; 4x3 ; 4x2)

 

AMRAP 13´

10 Thrusters 40/30kg

10 ToesToBar

* a cada 2 rondas feitas, aumenta 10kg no Thruster

WOD 300917

PARTNER WOD


10´para encontrar um HEAVY "Gorila Complex" UPFG2017

1 PowerClean + 1 PowerJerk + 1 Thruster

 

REST 2´ 

 

AMRAP 30´

a)

Corrida mini Quarteirão

b)

15 HangClean n Jerks 50/35kg

15 JumpsOverTheBOX 

WOD 290917

EMOMx12´ OverHeadLunges  6x

* aumenta duas reps, depois de cada min

 

AMANDA (TC 12´)

9-7-5

RingMU

SquatSnatches 60/40kg

*tempo restante: encontrar 1 Heavy SquatSnatch