Arquivo para Wods | PAM CrossFit & Personal StudioPAM CrossFit & Personal Studio Arquivo para Wods | PAM CrossFit & Personal Studio
 

Wod – 26 de junho / 2017

WOD – 26.06.17

AMRAP 20′.

DU – 75 reps.
Wall Ball – 60 reps.
KTB Swing – 45 reps.
Handstand Push Up – 30 reps.
Row – 15 cal.

Wod – 22 de junho / 2017

WOD – 22.06.17

1) FOR TIME.

21 – 15 – 9.

Sumô Deadlift High Pull.
Pull Up.

TIME CAP: Rx 5′ / Scl 7′.

2) 10 ROUNDS FOR TIME.

KTB Swing – 10 reps.
Thruster – 10 reps.

TIME CAP 18′.

Wod – 21 de junho / 2017

WOD – 21.06.17

ROUND 1.

Em 5′:
Complex – 10 reps.
Row – 30/20 calorias.
AMRAP Burpees Over Row.

Rest 5′

ROUND 2.

Em 5′:
Complex – 8 reps.
Row – 30/20 calorias.
AMRAP Burpees Over Row.

Rest 5′.

ROUND 3.

Em 5′:
Complex – 6 reps.
Row – 30/20 calorias.
AMRAP Burpees Over Row.

* dentro do Rest: Run – 500m.

Wod – 20 de junho / 2017

WOD – 20.06.17

1) AMRAP 9′.

Squat Clean – 1, 2, 3, 4…
Toes To Bar – 2, 4, 6, 8…

2) 8 ROUNDS (dupla).

Every 1’30” for 8 sets:

Box Jump Over – 20 reps.
*Partner permanece em Deadlift hold.

Wod – 19 de junho / 2017

WOD – 19.06.17

AMRAP 30′.

Deadlift – 10 reps.
Handstand Push Up – 20 reps.
Burpee – 30 reps.
Globet Squat – 40 reps.
DU – 50 reps.