WOD 010914

Com sabor a CrossFit Team Séries ;)

 

A pares e sem parar o reloj:

 

10´para conseguir 3RM de FrontSquat

Rest 3´

 

AMRAP 12´

30 DU/Singles

15 PowerSnatch

Rest 3´

 

Máx km de remo em 5´

 

WOD 300814

Burpee/PullUps Chain

 

4 Rondas (30"ON 30"OFF)

KB Swing

SitUps

RingDips

OverHead Lunges (Bumper)

T2B

WOD 290814

Movement Of YOUR Choice (Drills)

 

5Rondas (Time CAP 20´)

5 Thrusters

10 HangPowerCleans

Sprint

10 JumpsOverTheBumper

Sprint

5 ShoulderToOverHead

10 HangPowerCleans

Sprint

10 JumpsOverTheBumper

Sprint

WOD 280814

 

StrictPress EMOMx7´3Reps

 

 PowerSnatch + HangPowerSnatch (BelowTheKnee)

 

 EMOMx16´

1er min:  10/8Kcal Row + 20 DU

2do min: 2 MuscleUps + 3 HSPU(Strict)  

 

 

 

WOD 270814

 

Foto: Aula de Yoga poderosa com a Prof.Pema Lemos ;D

FrontSquat EMOMx10´1FS

 

MuscleUp (Session)

 

AMRAP 12´

6 Kettlebell SDHP

8 Pistols

10 DU/Singles

WOD 260814

BenchPress EMOMx6´2Reps

 

PowerClean

Cada30"x10´1PC

 

AMRAP 15´

5 PullUps

5 DeadLift 

5 WallBalls

50m Run

WOD 250814


 

BackSquat EMOMx6´2Reps

 

HangSnatch + OverHeadSquat

(Singles)

 

21-15-9

BumperFacingBurpees

BumperG2OH

Nota: depois da ronda das 21 fazer 1 MU

depois da ronda das 15 fazer 2 MU

depois da ronda das 9 fazer 3 MU

 

 

WOD 230814

PowerClean (Tec)

Hi Transfer 

DeadLift / Pausa/ HangPowerClean

 

 

AMRAP 15´

5 HangPowerClean

5 ShoulderToOverHead

5 BackSquat

5 DeadLift

50m Run

WOD 220814

 

 

 

FrontSquat 10x1 (Dip/Mid/Dip)

 

 

ForTime

15-12-9 HangPowerSnatch

entre rondas 5 BurpeesOTBar + 10 SitUps

15-12-9 OverHeadSquat

entre rondas 5 BurpeesOTBar + 10 SitUps

15-12-9 Thrusters

entre rondas 5 BurpeesOTBar + 10 SitUps