WOD – 24/09/2018. 

AMRAP 10’. 

Deadlift – 2, 4, 6, 8.. reps. 
Wall Ball – 12 reps. 

Limite: 24 pessoas. 

……………………………………… 

LPO: Split Jerk. 

Limite: 24 pessoas.

WOD – 21/09/2018. 

FOR TIME. 

9 – 15 – 21. 

Overhead Squat. 
Burpee. 

TIME CAP 10′ 

Limite: 24 pessoas.

WOD – 20/09/2018. 

CROSSFIT E ENDURANCE. 

Every 3’ for 12’: 
Rowing – 200/180 mts. 
Double Unders – 50 reps. 
V-Up – 20 reps. 

REST 3’ 

Every 3’ for 12’: 

KTB Swing – 20 reps. 
Burpee – 15 reps. 
Air Bike – 10 cal. 

REST 3’ 

Every 3’ for 12’: 
Run – 300 mts. 
Wall Ball – 15 reps. 

Limite: 24 pessoas.

WOD – 19/09/2018. 

AMRAP 15’ (dupla). 

Front Squat – 10 reps. 
Box Jump Over – 20 reps. 
Shoulder To Overhead – 10 reps. 

* um sempre permanece em prancha. 

Limite: 24 pessoas. 

…………………………………………………………. 

LPO: Snatch. 

Limite: 24 pessoas. 

………..……………………………………………….. 

GYMNASTICS: Handstand Walking. 

Limite: 24 pessoas.

WOD – 18/09/2018. 

FOR TIME (trios).

Run – 800 mts.
Rowing – 100 cal.
V-Up – 100 reps.
Run – 600 mts.
Rowing – 80 cal.
V-Up – 80 reps.
Run – 400 mts.
Rowing – 60 cal.
V-Up – 60 reps.