WOD – 21.02.18
2 ROUNDS:
Every 2’ for 3 sets:
Handstand Push Up – 12 reps.
Burpee Over The Bar – 9 reps.
Power Clean – 6 reps.
Rest 6’ entre os blocos.
Limite: 24 pessoas.
WOD – 21.02.18
2 ROUNDS:
Every 2’ for 3 sets:
Handstand Push Up – 12 reps.
Burpee Over The Bar – 9 reps.
Power Clean – 6 reps.
Rest 6’ entre os blocos.
Limite: 24 pessoas.
WOD – 20.02.18
Every 4’ for 6 Sets:
Buy In:
Run – 100 mts.
AMRAP.
Double Unders – 30 reps.
Bar Muscle Up – 6 reps.
Rest 2’.
Limite: 24 pessoas.
WOD – 19.02.18
AMRAP 30’.
Thruster – 5 reps.
Back Squat – 10 reps.
Burpee – 5 reps.
Limite: 24 pessoas.
WOD – 16.02.18
EMOM 30’.
Hand Release Push Up – 5 reps.
V-Up – 10 reps.
Air Squat – 15 reps.
Limite: 24 pessoas.
……………………………………………..
GYMNASTICS: Rope Climb.
Limite: 24 pessoas.
WOD – 15.02.18
1) Deadlift.
Every 3:00 for 6 sets:
2×2, 4×1.
2) Power Clean.
Every 3:00 for 6 sets:
6×1.
Limite: 24 pessoas.
……………………………………
ENDURANCE.
1) Every 2′ for 5 sets:
Rowing – 300/270 mts.
Burpees Over Row – max reps.
Rest 2′.
Rest 1’.
2) Every 1’30” for 5 sets:
150m Rowing – 150/135 mts.
V-ups – max reps.
Rest 1’30”.
Rest 1’.
3) Evey 1′ for 5 sets:
Sprint Run – 80 mts.
Jump Squats – max reps.
Rest 1′.
Limite: 16 pessoas.