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Arquivo Mensal: novembro 2016

Wod – 07 de novembro / 2016

WOD – 07.11.16

1) EMOM 16′.

A cada 2′ :
Deadlift – 5 reps.

2) AMRAP 10′.

Minuto 1 – Deadlif – 5 reps.
Minuto 2 – Burpee – 10 reps.
Minuto 3 – L-Sit – max. reps.

Wod – 04 de novembro / 2016

WOD – 04.11.16

1) EMOM 16′.

A cada 2′:
Split Jerk – 2 reps.

2) FOR TIME.

Pistol – 50 reps.
Push Up – 50 reps.
Box Jump Over – 50 reps.
Toes To Bar – 50 reps.
DU – 100 reps.

TIME CAP 17′.

Wod – 03 de novembro / 2016

WOD – 03.11.16

1) EMOM 12′.

A cada 1’30″:
Hang Power Clean – 2 reps.

2) AMRAP 7′.

Muscle Up – 1 rep.
Hang Power Clean – 3 reps.
* a cada 1′ executar 4 burpees.

Wod – 01 de novembro / 2016

WOD – 01.11.16

8 ROUNDS (a cada 3′):

10 – 5 – 4 – 3 – 2 – 1 – 1 – 1.

Front Squat.