WOD 030817

Cleean n Jerk 1 rep (Cada 20" x 2´/Rest 1´) x 4

 

6x

6 HnagPowerCleans 70/50kg

16 Kettlebell Snatches Alt

26 DU

WOD 020817

BackSquat EMOMx12´ 2 reps

 

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

OverHeadLunges Alt 50/35kg

ToesToBar

HandSatndPushUps

* 2´ON 1´OFF

WOD 010817

PowerSnatch 1 rep  (Cada 20" x2´/Rest 1´)x 4

 

2x

9 HangPowerSnatches 40/30kg

9 Burpees OTBar

2x

7 HangPowerSnatches 50/35kg

9 BurpeesOTbar

2x

5 HangPowerSnatches 60/40kg

9 BurpeesOTBar

WOD 310717

BenchPress EMOMx12´ 2 reps

 

AMRAP 12´

9 RingDips

12 Kettlebell Swings

15 WallBalls

WOD 290717

PartnerWOD (YOU go,I go)


4Rondas:

1 Volta ao Quarteirão Alt

3x

1 Clean n Jerk (Media de BW)

3 BarMU

5 Deficit HandStandPushUps (20/15kg)

_

40 Dumbell Snatches Alt (20/20)

 

WOD 280717

B-Day WOD

 

BuyIN: 1 Volta ao quarteirão + 12 Burpees-RingMuscleUps

 

3x

28 Pistols Alt

7 ShoulderToOverHead 70/50kg

14 BoxJumps

28 Pistols Alt

7 ShoulderToOverHead 70/50kg

17 ToesToBar

 

CashOUT: 1 Volta ao Quarteirão + 12 Burpees-RingMuscleUps

 

WOD 270717

EMOMx15´

1ºmin: 18/16 Cal Remo 

2ºmin: 10 BurpeesOTBox

3ºmin: 30" Hang 

 

Cada 2´x 12´

20 Kettlebell Swings + 50m Kettlebell Carry

* tempo restante: Prancha

 

 

WOD 260717

PowerClean (Cada 20" x 2´) x 4 ---- 1rep

* Rest 1´depois de cada Ronda

 

TC 14´

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

ShoulderToOverHead 50/35kg

ToesToBar

 

2´Prancha

 

Tempo restante AMRAP

10 DU + 5 T2B (20,30,40,.... DU)

 

 

WOD 250717

FrontSquat EMOM x 12´ 2 reps (2" pausa)

 

AMRAP 13´

5 Trusters 50/35kg

7 BurpeesOTBar (Lateral)

9 HandStandPushUps

 

WOD 240717

 

DeadLift Durante 12´a Cada 20"  (1rep)

*2´ON 1´OFF

 

 

15-12-9

PullUps

PowerSnatches 40/30kg

 

REST

 

12-9-6

PullUps

PowerSnatches 50/35kg

 

REST 3´

 

9-6-3

PullUps

PowerSnatches 60/40kg