WOD – 08.11.17
FOR TIME.
30” ON – 30” OFF:
Sumô Deadlift High Pull – 100 reps.
Toes To Bar – 100 reps.
Pull Up – 100 reps.
Limite: 26 pessoas.
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ENDURANCE
AMRAP 20’.
DU – 21 reps.
Row – 15 cal.
Burpee – 9 reps.
Run – 300m.
Limite: 26 pessoas.
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LPO – SQUAT CLEAN & JERK
Limite: 26 pessoas.
WOD – 07.11.17
FOR TIME.
Run – 3 x 500m
Rest 2’.
Deadlift – 55 reps.
Wall Ball – 55 reps.
Burpee Over The Bar – 55 reps.
TIME CAP 25’.
Limite: 26 pessoas.
WOD – 06.11.17
8 ROUNDS:
Every 2’:
KTB Swing – 10 reps.
Abmat Sit Up – 20 reps.
Air Squat – 30 reps.
Limite: 26 pessoas.
WOD – 03.11.17
FOR TIME (Trio).
A.
Row – 3 km
TIME CAP 12’.
B.
3 ROUNDS:
Thruster – 30 reps.
Burpee sincronizado – 30 reps.
TIME CAP 30’.
* Lembrando que teremos aula somente nos seguintes horários: 06:00, 07:00, 12:30, 18:00 e 19:00.
WOD – 01.11.17
FOR TIME.
Shoulder To Overhead – 10 reps.
Burpee Box Jump Over – 20 reps.
Shoulder To Overhead – 10 reps.
TIME CAP 7’.
Rest 2’.
FOR TIME.
Strict Handstand Push Up – 15 reps.
Run – 1500 mts.
Strict Handstand Push Up – 15 reps.
TIME CAP 20’.
Limite: 26 pessoas.
…………………………
ENDURANCE
5 ROUNDS FOR TIME.
Air Squat – 30 reps.
Run – 200m.
Burpee – 10 reps.
Run – 200m.
Sit Up – 30 reps.
TIME CAP 35’.
Limite: 26 pessoas.
…………………………
LPO – Snatch.
Limite: 26 pessoas.
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