WOD 080617

FrontSquat cada 1´30" x 12´  2 reps

 

22-20-18-16-14-12 Pistols Alt

30-30-30-30-30-30 DU

* Depois de cada Ronda: 5 RingMU

 

WOD 070617

EMOMx11´1 DeadLift

 

AMRAP 13´

3 HangPowerClean 70/50kg

6 StrictHandStandPushUps

9 WallBalls

WOD 060617

StrictPress EMOMx11´ 2 Reps

 

21-15-9

Dumbell/Kettlebell Snatch Alt

CheatToBar

* 25 Burpees entre rondas

WOD 050617

EMOMx11´ 30 DU + 8 Kettlebell StepUps Alt

 

PartnerCommunitysWOD1

AMRAP 3´

Máx DU UnBrokens

AMRAP 10´

a) Remo/Skierg/AssBike

b) 8 BurpeesOTBox

    8 FrontSquats 50/35kg

    8 ShoulderToOverHead 50/35kg

 

WOD 030617

BuyIN: 3 Km Remo (Team)

 

AMRAP 29´

29 ToesToBar

     Mini Trial

29 HangPowerCleans 50/35kg

     Mini Trial

29 HandStandPushUps

     Mini Trial

WOD 020617

EMOMx11´12x WalBalls

*aumenta 2 reps depois de cada min

* se não completar, voltar às 12

 

100 Thrusters 40/30kg

* se acabar antes do TC: 5 OverHeadSquat (aumentando de 5kg em 5kg)

 

WOD 010617

BenchPress EMOMx11´ 3reps

 

AMRAP 12´

9 RingDips

15 KB Swings 24/16kg

21 DU 

 

WOD 310517

5x 200m Remo (Máx Effort)

 

20-18-16-14-12-10 PowerSnatches 40/30kg

10- 9-  8 - 7 - 6 - 5  Burpees-BoxJumps

* tempo restante: AMRAP 50m corrida + 1 BurpeeBoxJump (2,3,4....)

WOD 300517

BackSquat Cada 1´30" x 12´ 3reps

 

AMRAP 10´

12 OHWalkingLunges Dumbell/Kettlebell Unil

12 PullUps

WOD 290517

EMOM x 11´ 3 HangPowerCleans + 1 Jerk 

* aumenta 1 Jerk depois de cada ronda

 

AMRAP 11´

3 StrictParallete HandStandPushUps

3 HangPowerClean n Jerks 40/30kg

* aumenta 5kg depois de cada ronda