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Wod – 30 de novembro / 2018

WOD – 30/11/2018. 

AMRAP 17′.

Tall Squat Clean – 5 x 5 reps.
Split Jerk – 5 x5 reps.
Hang Squat Clean Split Jerk – 5 x 3 reps.

* pausa de 3” nos recebimentos.

Limite: 24 pessoas.

………………………………………………………

GYMNASTICS: Kipping / Butterfly.

Limite: 24 pessoas.

Wod – 29 de novembro / 2018

WOD – 29/11/2018. 

FOR TIME (dupla).

Run – 400 mts.
Deadlift – 60 reps.
Burpee Over The Bar – 60 reps.
Pull Up – 60 reps.

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

Run – 400 mts.
Deadlift – 20 reps.
Burpee Over The Bar – 20 reps.
Bar Muscle Up – 20 reps.

LIMITE: 24 pessoas.

………………………………………….

ENDURANCE.

FOR TIME (8’)
Run – 1 km.

EMOM 8’.
Min 1: Air Bike – 15/12 cal.
Min 2: Prancha.
Min 3: Box Jump – 15 reps.
Min 4: Burpees Slam Ball 10 reps.

FOR TIME (8’)
Run – 1 km.

EMOM x8′
Min 1: Rowing – 15/12 cal.
Min 2: Prancha Lateral – 30” cada lado.
Min 3: Air Squat – 20 reps.
Min 4. Russian Twist – 20 reps.

FOR TIME (8’)
Run – 1 km.

Limite: 24 pessoas.

Wod – 28 de novembro / 2018

WOD – 28/11/2018. 

4 ROUNDS.

Double Unders – 50 reps.
Wall Ball – 30 reps.
Handstand Push Up – 15 reps.

TIME CAP 11′.

Limite: 24 pessoas.

………………………………………………..

LPO: Clean and Jerk.

Limite: 24 pessoas.

………………………………………………..

GYMNASTICS: Bar Muscle Up.

Limite: 24 pessoas.

Wod – 27 de novembro / 2018

WOD – 27/11/2018. 

EMOM 25′.

MIN 1 : KTB Swing – 15 reps. 
MIN 2: Goblet Squat – 10 reps.
MIN 3: Abmat Sit Up – 20 reps.
MIN 4: Farmer Walk – 30 mts cada braço.
MIN 5: Rowing – 50 segundos recuperativo.

Limite: 24 pessoas.

Wod – 26 de novembro / 2018

WOD – 26/11/2018. 

AMRAP 12′.

Power Snatch – 8 reps.
Box Jump – 16 reps.

Limite: 24 pessoas.

……………………………………….

LPO: Snatch.

Limite: 24 pessoas.