WOD – 25/10/2018. 

FOR TIME (duplas).

Box Jump – 80 reps.
Deadlift – 60 reps.
Chest To Bar – 60 reps.

Box Jump – 60 reps.
Deadlift – 40 reps.
Chest To Bar – 40 reps.

Box Jump – 40 reps.
Deadlift – 20 reps.
Chest To Bar – 20 reps.

Box Jump – 20 reps.
Deadlift – 10 reps.
Chest To Bar – 10 reps.

TIME CAP 30′.

Limite: 24 pessoas.

………………………………………………

ENDURANCE

3 ROUNDS:

#A.
3′ para 3 rounds:
Box Jump Over – 10 reps.
Wall Ball – 10 reps.
Sit Up – 10 reps.

Rest 30”

#B.
3′ para 2 rounds:
Rowing – 10/9 cal.
Burpee Over The Rowing – 10 reps.
Air Squat – 10 reps.

Rest 30”

#C.
3′ para 1 round:
Run – 2 voltas pista.
Air Bike – 10 cal.
KTB Swing – 10 reps.

Limite: 24 pessoas.

WOD – 24/10/2018. 

AMRAP 9′.

Double Unders – 50 reps.
Thruster – 25 reps.

WOD – 23/10/2018. 

EMOM 25′.

MINUTO 1: Run -100 a 200 mts.
MINUTO 2: Toes To Bar – 12 reps.
MINUTO 3: Double KTB Push Press – 10 reps.
MINUTO 4: DB/KTB Overhead Walk – 30 a 40 mts.
MINUTO 5: Prancha em hollow – 20 seg.

Limite: 24 pessoas.

WOD – 22/10/2018. 

21-15-9.

Hang Power Clean.
Front Squat.
Burpee Over The Bar.

TIME CAP 15′.

Limite: 24 pessoas.

…………………………………..

LPO: Snatch.

Limite: 24 pessoas.

WOD – 19/10/2018. 

FOR TIME.

Power Clean – 9 reps.
Handstand Push Up – 9 reps.

Power Clean – 15 reps.
Handstand Push Up – 15 reps.

Power Clean – 21 reps.
Handstand Push Up – 21 reps.

TIME CAP 15’.

Limite: 24 pessoas.

………………………………………..

GYMNASTICS: Exercícios de pliometria.

Limite: 24 pessoas.