WOD 161217

Cada 1´30" x 12´ Complex

1 PowerSnatch + 1 HangPowerSnatch + 1 SquatSnatch + 1 HangSquatSnatch

 

AMRAP 14´

4 RingMuscleUps

8 SquatSnatches 40/30kg

* aumenta 10/5kg depois de cada ronda

* podem realizar o WOD a Pares

WOD 151217

EMOMx 10´

5 PullUps + 5 BoxJumps

* aumenta 1 rep depois de cada minuto

* se não completar, voltar ao 5

 

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

Kettlebell GroundToOverHead Alt

Kettlebell StepUps Alt

Strict PullUps

 

 

 

19h - 20.30h

WOD Reebok / Cross and Run 


Partner WODs

AMRAP 10´

a) 8 Cal remo + 10 AirSquats

b) Prancha

 

AMRAP 10´ (you GO , I GO)

6 PowerCleans 70/45kg

8 ToesToBar

10 Kettlebell Swings

 

AMRAP 10´(you GO , I GO)

6 BoxJumps

8 PullUp

10 WallBalls

WOD 141217

EMOMx 15´

1ºmin: 16/14 Cal Remo

2ºmin: 12 WallBalls

3ºmin: 8 Strict HandStandPushUps

 

Rest 2´

 

10´

Encontrar 1 Heavy Split Jerk from Rack

WOD 131217

1x PowerClean

Cada 15" x 3´; cada 30" x 3´; EMOMx 4´

 

AMRAP 12´

6 PowerCleans (BW)

12 ToesToBar

24 DU

WOD 121217

Cada 1´30" x 12´  2x BackSquats

 

100!!!! Thrusters 40/30kg

* inicio de cada minuto: 5 BurpeesOTBar

WOD 081217

 

 

AMRAP 12´

12 Snatches 40/30kg

3 BarMU

12 Snatches 50/35kg

3 BarMU

12 Snatches 60/40kg

3 BarMU

x

x

x

 

REST 5´

 

AMRAP 12´

12 Clean N Jerks 50/35kg

3 BarMU

12 Clean N Jerks 60/40kg

3 BarMU

12 Clean N Jerks 70/45kg

3 BarMU

x

x

x

WOD 071217

Cada 1´30" x 12´ 2x BenchPresses

 

AMRAP 12´

15 RingPushUps

10 Thrusters 40/30kg

5m HandStandWalk