WOD – 01/11/2018. 

FOR TIME (trio).

120 – 90 – 60 – 30.

Cal Rowing.
Wall Ball.
KTB Swing Russo.

* durante todo wod o KTB não pode ir ao chão. Penalidade: 5 burpee sincronizados.

TIME CAP 35′.

WOD – 31/10/2018. 

AMRAP 12′.

DB Clean and Jerk unilateral – 10 reps.
Burpee Over Face DB – 10 reps.

* aumentar 10 reps de DB Clean and Jerk a cada round.

Limite: 24 pessoas.

…………………………………………………

LPO: Clean and Jerk.

Limite: 24 pessoas.

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GYMNASTICS: Double Unders.

Limite: 24 pessoas.

WOD – 30/10/2018. 

EMOM 25′.

MIN 1 – DB KTB Front Squat – 10 reps.
MIN 2 – V-Up – 12 reps.
MIN 3 – Deadlift – 8 reps.
MIN 4 – Strict KTE – 8 reps.
MIN 5 – Rowing recuperativo – 50 seg.

WOD – 29/10/2018. 

AMRAP 12′.

Bar Muscle Up – 9 reps.
Power Snatch – 12 reps.
Box Jump Over – 15 reps.

WOD – 26/10/2018. 

AMRAP 20′.

Hang Snatch High Pull – 7 reps.
Hang Muscle Snatch – 7 reps.
Hang Power Snatch – 5 reps (pausa 3”).
Overhead Squat – 3 reps (desce em 3”).