WOD 160118

1x PowerSnatch

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

 

6x

3 HangPowerSnatches 60/40kg

6/6 BackRack Lunges Alternados 60/40kg

9 ToesToBar

12 RingPushUps

WOD 150118

11´para encontrar:

a) Máx Deficit StrictHandStandPushUps

b) Máx Deficit KippingHandStandPushUps

c) StrictPress

* escolhe uma das 3 opções

 

AMRAP 11´

40 DU

20 AirSquats

10 PushPresses 50/35kg

 

 

WOD 130118

Partner AMRAP 10´ (YOU go, I go)

3/3 Kettlebell ShoulderToOverHead Unilateral

10 DU (20 , 30 , 40 , ......)

 

 

AMRAP 7´

1Km/850m Remo

Máx reps SquatSnatches 60/40kg

 

REST 3´

 


AMRAP 6´

800/ 650m Remo

Máx reps Clean n Jerks 70/50kg

 

REST 3´

 

AMRAP 5´

600/ 450m Remo

Máx reps SquatCleans 80/60kg

WOD 120118

EMOMx 11´ PowerClean      Hang     HangPowerClean    Drop

                          0"               10"                20"              30"

 

 

100 HangPOwerCleans 50/35kg

Sempre que quebrar: 10 BurpeesOverTheBar

WOD 110118

EMOMx 10´ 30" ON  BackLunges com Disco no chão (20/15kg)

 

AMRAP 12´

5 Chest To Bar

10 PullUps

5 FrontSquats 50/35kg

10 BackSquats 50/35kg

 

WOD 090118

Tec - WallBall

 

Cada 30" x 10´ 1 Thruster 40/30kg + 2 WallBalls

aumenta (2-4 ; 3-6 ; x x x ) se não conseguir, voltar ao 1-2

 

AMRAP 10´

20 SitUps

10 Strict HandStandPushUps

5 OverHeadSquats 60/40kg

 

WOD 080118

3x

1´ON / 1´OFF

Máx Tempo em HandStandHold

3x

1´ON / 1´OFF

Hang

 

5´- Tec - Kettlebell HangSnatches

 

10-9-8-7-6-5-4-3-2-1 Toes To Bar 

* Antes de cada Ronda:

5  Kettlebell HangSnatches (D)

15 DU

5  Kettlebell HangSnatches (E)

15 DU

WOD 060118

PARTENER WOD

100 WallBall (1/1)

100 PullUps

80 WallBalls (1/1)

80 Cal Remo

60 WallBalls (1/1)

60 HangClean n Jerks 60/40kg

40 WallBalls (1/1)

40 Thrusters 60/40kg

20 WallBalls (1/1)

20 RingMU

WOD 050118

1x PowerSnatch

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

 

AMRAP 13´

12 FrontSquats 40/30kg

8 HangPowerSnatches 40/30kg

4 BarMU