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 – 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.