WOD – 23.11.17
AMRAP 5’.
Burpee – 21 reps
Pull Up – 21 reps.
Rest 3’.
AMRAP 5’.
Burpee – 15 reps.
Chest To Bar – 15 reps.
Rest 3’.
AMRAP 5’.
Burpee – 9 reps.
Bar Muscle Up – 9 reps.
Limite: 26 pessoas.
WOD – 23.11.17
AMRAP 5’.
Burpee – 21 reps
Pull Up – 21 reps.
Rest 3’.
AMRAP 5’.
Burpee – 15 reps.
Chest To Bar – 15 reps.
Rest 3’.
AMRAP 5’.
Burpee – 9 reps.
Bar Muscle Up – 9 reps.
Limite: 26 pessoas.
WOD – 22.11.17
AMRAP 20’.
Hang Power Clean – 7 reps.
Double Unders – 30 Reps.
Run – 200 m.
Limite: 26 pessoas.
…………………………
ENDURANCE
RUN
3 x 500 m.
Rest 2’.
ROW
10 x 20 cal.
Rest 2’.
Limite: 26 pessoas.
………………………..
LPO – Snatch.
Limite: 26 pessoas.
WOD – 21.11.17
5 ROUNDS FOR TIME.
Thruster – 5 reps.
Box Jump Over – 20 reps.
TIME CAP 11’.
Limite: 26 pessoas.
WOD – 20.11.17
AMRAP 30’.
Strict Pull Up.
Deadlift.
1, 2, 3, 4, 5* 6, 7, 8, 9, 10*…
V-up
5*10*…
Limite: 26 pessoas.
WOD – 17.11.17
EMOM 20’.
Min 1: DU – 40 reps.
Min 2: Pistol – 10 reps.
Min 3: Power Clean – 3 reps.
Min 4: Rest.
Limite: 26 pessoas.