janeiro 2018 | PAM CrossFit & Personal StudioPAM CrossFit & Personal Studio janeiro 2018 | PAM CrossFit & Personal Studio
 

Arquivo Mensal: janeiro 2018

Wod – 15 de janeiro / 2018

WOD – 15.01.18

FOR TIME. 

Shoulder To Overhead – 20 reps. 

2 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 15 reps. 

3 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 10 reps. 

4 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 5 reps. 

5 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 

TIME CAP 35’. 

Limite: 24 pessoas.

Wod – 12 de janeiro / 2018

WOD – 12.01.18

EMOM 15’. 

Min 1: Thruster – máx reps. 
Min 2: Prancha – 1’. 
Min 3: Rest. 

Limite: 24 pessoas.

Wod – 11 de janeiro / 2018

WOD – 11.01.18

16 ROUNDS: 

Every 2’ of: 

#1. 
DU – 100 reps. 

#2. 
Toes To Bar – 20 reps. 

#3 
Row – máx cal. 

#4. 
Rest. 

Limite: 24 pessoas.

Wod – 10 de janeiro / 2018

WOD – 10.01.18

3 ROUNDS FOR TIME. 

Sumô Deadlift High Pull – 30 reps. 
Burpee Over The Bar – 20 reps. 
Bar Muscle Up – 10 reps. 
Rest 3’. 

TIME CAP 25’. 

Limite: 24 pessoal.

Wod – 09 de janeiro / 2018

WOD – 09.01.18

AMRAP 15’.

Overhead Squat – 7 reps.
Handstand Push Up – 14 reps.
Box Jump – 21 reps.

Limite: 24 pessoas.