WOD – 05.10.17
AMRAP 20′ (Duplas).
Partner 1: Box Jump Over – 20 reps.
Partner 2: Clean and Jerk – max reps.
* Round completo quando #1 terminar as reps de Box Jump Over.
* Não trocar tarefa dentro do round.
* Obrigatório alternar as tarefas.
Limite: 26 pessoas.
WOD – 04.10.17
6 ROUNDS FOR TIME.
Overhead Lunge – 10 mts.
Handstand Push Up – 15 reps.
Overhead Lunge – 10 mts.
DU – 30 reps.
TIME CAP 16′.
Limite: 26 pessoas.
——————–
ENDURANCE
RUN
3×500
Pausa 1′ entre tiros
Pausa 3′ entre blocos
3×500
Pausa 1’30” entre tiros
Pausa 1′ entre blocos
2×1000
Pausa 3′ entre tiros
Limite: Livre.
——————–
LPO: Split Jerk.
Limite: 26 pessoas.
WOD – 03.10.17
Every 5′:
#1
3 ROUNDS:
Hang Squat Clean – 6 reps.
Rope Climb – 1 rep.
AMRAP calorias Row.
Rest 5′
#2
3 ROUNDS:
Hang Squat Clean – 4 reps.
Rope Climb – 1 rep.
AMRAP calorias Row.
Rest 5′
#3
3 ROUNDS:
Hang Squat Clean – 2 reps.
Rope Climb – 1 rep.
AMRAP calorias Row.
Limite: 24 pessoas.
WOD – 02.10.17
FOR TIME.
5 ROUNDS:
Muscle Up – 2 reps.
Deadlift – 4 reps.
Burpee Over The Bar – 8 reps.
Run – 300m.
5 ROUNDS:
Muscle Up – 2 reps.
Deadlift – 4 reps.
Burpee Over The Bar – 8 reps.
Run – 300m.
5 ROUNDS:
Muscle Up – 2 reps.
Deadlift – 4 reps.
Burpee Over The Bar – 8 reps.
TIME CAP 30′.
Limite: 26 pessoas.
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