WOD 160714

Cada30"x4´ 2xRingDipsStrict

Cada30"x4´ 3xRingDipsKipping

 

PowerSnatch

Cada302x10´1xPS (Começa leve)

 

EMOMx12´ a seguinte combinação:

HangPowerClean

HangClean

FrontSquat

BackSquat

FrontSquat

HangClean

HangPowerClean

nota: Começa leve e pode aumentar a cada min

 

CashOut

5x150m + 15DU

 

WOD 150714

BackSquat 4x3

 

PowerClean

Cada30"x10´1xPowerClean

 

3Rondas (30"ON 30"OFF)

Sprint

GHD SitUps

WallBall

Sprint

HangPowerCleans 50%

 

CashOut

5x5 ParalleleWork

WOD 140714

BenchPress 4x4

 

FrontSquat 5x5 (50%)

 

Snatch

Cada30"x10´ 1xSnatch

 

AMRAP 12´

1 Snatch 55%

10 Burpees-PullUps

2 Snatch 55%

10 Burpees-PullUps

3 Snatch 55%

10 Burpees-PullUps

.

.

x

x

 

WOD 120714

FrontSquat 5x2

 

PowerClean 10xSingles

 

Snatch 10xSingles

 

5R

3 PushPress

5 PushJerk

7 PullUps

9 BoxJumps

12 DU

WOD 110714

DeadLift 5x2

 

EMOMx10´2xMU

 

AMRAP 12´

3 Thrusters 40Kg

5 T2R

7 SitUps

 

CashOut

5x200m Row

WOD 100714

StrictPress 5x3

 

10xDeficit HSPU

 

Clean

Shruge / HC/ C

5x60% 4x70 3x805

 

AMRAP 3´

1 CnJ BW

30 DU

Rest2´

AMRAP 3´

1 CnJ BW

20 DU

Rest 2´

AMRAP 3´

1 CnJ BW

10 DU

 

CashOut

TABATA DU

 

WOD 090714

OHS 3-3-2-2-1-1

 

PowerSnatch

5x60% 5x70% 5x80%

HeavySingles

 

EMOMx16

Impar: 5xFSquat50/35Kg + 5xBpeesOTB

Par: 5xBSquat50/35Kg+ 5xBoxJumps

 

CashOut

TABATA DU