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Arquivo Mensal: novembro 2016

Wod – 30 de novembro / 2016

WOD – 30.11.16

1) EMOM 15′.

A cada 3′:

Shoulder Press – 5 reps.
Strict Handstand Push Up – 5 reps.

2) EMOM 12′.

A cada 3′:

Push Press – 5 reps.
Defict Push Up – 5 reps.

Wod – 29 de novembro / 2016

WOD – 29.11.16

1) EMOM 20′

A cada 2′:

Power Clean – 1 rep.
Front Squat – 3 reps.

2) 2 ROUNDS FOR TIME.

Deadlift – 15 reps.
Hang Power Clean – 20 reps.
Front Squat – 25 reps.

*cada vez que soltar a barra, realizar 20 DU.

TIME CAP 12′.

Wod – 28 de novembro / 2016

WOD – 28.11.16

10′ AMRAP

1, 2, 3 ,4….
Bar Muscle Up
Burpee
Box Jump Over

Wod – 25 de novembro / 2016

WOD – 25.11.16

1) EMOM 18′.

A cada 2′:
Back Squat – 5 reps.

2) 5 – ROUNDS FOR TIME.

Rope Climb – 1 rep.
Pistol – 16 reps.
Muscle Up – 5 reps.

TIME CAP 16′.

Wod – 24 de novembro / 2016

WOD – 24.11.16

EMOM 22’30.

A cada 2′:

10 – 8 – 6 – 4 – 4 – 2 – 1 – 1 – 1.

Deadlift.