WOD – 14/12/2018. 

AMRAP 20′.

Tall Squat Clean – 5×5 reps.
Split Jerk – 5×5 reps.
Low Hang Squat Clean Split Jerk – max reps.

Limite: 24 pessoas.

……………………………………………………

GYMNASTICS: Bar Muscle Up.

Limite: 24 pessoas.

WOD – 13/12/2018. 

FOR TIME (duplas).

Run – 600 mts.
Chest To Bar – 60 reps.
Shoulder To Overhead – 60 reps.
Burpee Over The Bar – 60 reps.

Run – 400 mts.
Chest To Bar – 40 reps.
Shoulder To Overhead – 40 reps.
Burpee Over The Bar – 40 reps.

Run – 200 mts.
Chest To Bar – 20 reps.
Shoulder To Overhead – 20 reps.
Burpee Over The Bar – 20 reps.

Limite: 24 pessoas.

…………………………………………………

ENDURANCE.

5 ROUNDS FOR TIME.

Run – 5, 4, 3, 2, 1 volta pista.
KTB Swing – 10 reps.
Rowing – 300 mts.
Double Unders – 30 reps.
Wall Ball – 10 reps.

TIME CAP 30’.

Limite: 24 pessoas.

WOD – 12/12/2018. 

FOR TIME.

Dumbbell Snatch – 42, 30, 18 reps.
Burpee Box Jump – 21, 15, 9 reps.

TIME CAP 15′.

Limite: 24 pessoas.

………………………………………………

LPO: Clean and Jerk.

Limite: 24 pessoas.

……………………………………………..

GYMNASTICS: Double Unders.

Limite: 24 pessoas.

WOD – 11/12/2018. 

EMOM 24′.

MIN 1: KTB Swing Russo – 20 reps .
MIN 2: Knees To Elbows – 12 a 15 reps.
MIN 3: Rope Climb – 1 a 2 reps.
MIN 4: Rowing – 50 segundos.

Limite: 24 pessoas.

WOD – 10/12/2018. 

AMRAP 9′.

Hang Power Snatch – 7 reps.
Double Unders – 30 reps.
Handstand Push Up – 10 reps.

Limite: 24 pessoas.

…………………………………………

LPO: Snatch.

Limite: 24 pessoas.