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Arquivo Mensal: julho 2017

Wod – 24 de julho / 2017

WOD – 24.07.17

5 ROUNDS.

Every 3′:

Wall Ball – 21 reps.
Toes To Bar – 15 reps.
Power Snatch – 9 reps.

AMRAP: Burpee Over The Bar.

Rest 1’30’.

Limite: 26 pessoas.

Wod – 21 de julho / 2017

WOD – 21.07.17

AMRAP 9′.
Bar Muscle Up – 3 reps.
KTB Swing – 9 reps.
Box Jump – 12 reps.

FOR TIME.
Run – 1 km.
TIME CAP 10′.

AMRAP 9′.
Bar Muscle Up – 3 reps.
KTB Swing – 9 reps.
Box Jump – 12 reps.

FOR TIME.
Run – 1 km.
TIME CAP 10′.

AMRAP 9′.
Bar Muscle Up – 3 reps.
KTB Swing – 9 reps.
Box Jump – 12 reps.

Limite: 26 pessoas.

Wod – 20 de julho / 2017

WOD – 20.07.17

1) FOR TIME.

Front Squat – 21, 15, 9 reps.
Handstand Push Up – 9, 15, 21 reps.

TIME CAP 9′.

Rest 2′

2) FOR TIME.

15 – 12 – 9.

Shoulder To Overhead.
Burpee Over Bar.

TIME CAP 12′.

Limite: 25 pessoas.

Wod – 19 de julho / 2017

WOD – 19.07.17

Every 2′ for 15 sets:

0-2′
DU – 60 reps.
Toes To Bar – 20 reps.

2-4′ 
Row – 25/20 cal.

4-6′ 
“Karen”

Limite: 24 pessoas.

LPO: Balance Snatch / Overhead Squat.

Wod – 18 de julho / 2017

WOD – 18.07.17

FOR TIME.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

Sumô Deadlift.
Power Clean.

TIME CAP 20′.