WOD – 30.11.17
9 ROUNDS:
Every 2’:
#1
Power Snatch – 3 reps.
Chest To Bar – 7 reps.
Thruster – 11 reps.
#2
Row – 350/300 m.
#3
Rest.
Limite: 24 pessoas.
WOD – 30.11.17
9 ROUNDS:
Every 2’:
#1
Power Snatch – 3 reps.
Chest To Bar – 7 reps.
Thruster – 11 reps.
#2
Row – 350/300 m.
#3
Rest.
Limite: 24 pessoas.
WOD – 29.11.17
FOR TIME.
Air Squat – 300 reps.
* A cada quebra:
Row – 300m.
Toes To Bar – 20 reps.
Handstand Push Up – 10 reps.
TIME CAP 20’.
Limite: 26 pessoas.
………………………………
ENDURANCE
EMOM 24’.
Min 1: DU – 50 reps.
Min 2: Hollow Rock – 20 reps.
Min 3: Box Jump Over – 15 reps.
Min 4: Burpee – 10 reps.
Min 5: DU – 50 reps.
Min 6: Rest.
Limite: 26 pessoas.
……………………………….
LPO – Split Jerk.
Limite: 26 pessoas.
WOD – 28.11.17
FOR TIME
10 – 8 – 6.
Power Clean.
Front Squat.
* Run – 300m.
Rest 3’.
8 – 6 – 4.
Power Clean.
Front Squat.
* Run – 200m.
Rest 3’.
6 – 4 – 2.
Power Clean.
Front Squat.
* Run – 100m.
TIME CAP 25’.
Limite: 26 pessoas.
WOD – 27.11.17
1) FOR TIME.
Shoulder To Overhead – 50 reps
* A cada minuto: Double unders – 30 reps.
TIME CAP 9’.
Rest 2’.
2)FOR TIME.
Double Unders – 100 reps.
Push Up – 100 reps.
Double Unders – 100 reps.
TIME CAP 9’.
Limite: 26 pessoas.
WOD – 24.11.17
FOR TIME.
Run – 1 km.
Box Jump – 30 reps.
Front Squat – 30 reps.
Wall Ball – 30 reps.
Handstand Push Up – 30 reps.
Run – 1 km.
Handstand Push Up – 30 reps.
Wall Ball – 30 reps.
Front Squat – 30 reps.
Box Jump – 30 reps.
Run – 1 km.
TIME CAP 35’.
Limite: 26 pessoas.