WOD / ENDURANCE – 08/03/2017

METCON

RX (Team of 3):
*2 ROUNDS FOR TIME:
Run – 5 km.
Rowing – 3 km.

SCALE (Team of 4):
*FOR TIME:
Run – 4 km.
Rowing – 2 km.

* dividir da forma que o trio ou quarteto desejar.

WOD – 07.03.18

7 ROUNDS FOR TIME. 

Hang Clean – 7 reps. 
Thruster – 7 reps. 

TIME CAP 9’. 

Limite: 24 pessoas. 

…………………………………. 

LPO: Snatch. 

Limite: 24 pessoas.

WOD – 06.03.18

FOR TIME. 

Wall Ball – 50 reps. 
Pull Up – 21 reps. 
Wall Ball – 40 reps. 
Chest To Bar – 15 reps. 
Wall Ball – 30 reps. 
Bar Muscle Up – 9 reps. 

TIME CAP 16’. 

Limite: 24 pessoas.

WOD – 05.03.18

EMOM 12’. 

Min 1: Double Unders – 50 reps. 
Min 2. Toes To Bar – 15 reps. 

Limite: 24 pessoas.

WOD – 02.03.18

FOR TIME. 

“OPEN 18.2” 

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 
Dumbbell Squat. 
Bar Facing Burpee. 

“OPEN 18.2a” 

1 RM Clean. 

Limite: 24 alunos. 

……………………………………… 

GYMNASTICS: Handstand Walking. 

Limite: 24 pessoas.