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

WOD 270917

BackSquat EMOMx12´ (4x3 ; 4x2; 4x1)

 

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

Pistols Alt

ChestToBar

DeadLifts 100/70kg

 

WOD 260917

 

PowerClean (Cada30" 5´) x2Rondas - Rest 1´entre rondas

 

6x

5 HangPowerCleans 70/50kg

10 HandStandPushUps

* 3 Strict - 7 kipping