WOD 171114

 

DeadLift 15´para encontrar 1RM

 

10 Rondas de:

10 Ring PushUps

7 ToesToBar

5 HandStandPushUps

 

WOD 151114

Aquecimento from SPARTA ;)

 

AMRAP 10´(a pares)

Remo

Kettlebells Carry Chipper

 

Rest 4´

 

AMRAP 10´(a pares)

50 HandStandPushUps

50 Weighted Over The Box

50 WallBall

 

WOD 141114

PushPress 12´para encontrar 2RM

 

Tec- Kipping

 

PERFORMANCE

EMOMx14´

1er min: Máx Burpees-MuscleUps

2do min: 40m Kettlebell  Carry Sprint

 

FIT

EMOMx14´

1er min: Máx Burpees-ToesToBar

2do min: 40m Kettlebell Carry

 

 

WOD 131114

Tec- OverHeadSquat

 

10x 3 Reps OverHeadSquat (Light)

 

 

Completar a cada 2min x 16min

3 x Complex

Complex: 1 PowerClean + 1 FrontSquat + 1 PushPress + 1 BackSquat + 1 PushPress

 

nota: completar os 3 complex sem soltar a barra. Por cada vez que a barra descansa 

no chão, realizar 5 Burpees ;)

WOD 121114

The CHAMP Ricardo Pereira in tha HOUSE ;)

BenchPress 12´para encontrar 4Reps

 

Cadeia de Snatch 10´

 

AMRAP 7´

20 DU

10 Burpee BumperJumps

 

WOD 111114

BackSquat 12´para encontrar 3RM

 

Tec- Remo

 

"Fight Gone Bad"

3 Rondas

1´WallBall

1´SumoDeadLiftHiPull

1´BoxJumps

1´PushPress

1´Remo

1´Rest

WOD 101114

1x PowerClean Cada30"x 4´

Rest 1´

1x SquatClean + 1xJerk Cada30"x4´

Rest1´

EMOMx8´1xSquatClean + 2 Jerks

 

AMRAP 7´

2 PullUps

Sprint

4 PullUps

Sprint

6 PullUps

Sprint

x

x