WOD – 21/12/2018. 

AMRAP 20′.

Tall Squat Snatch – 5 x 5 reps.
Snatch Balance – 5 x 5 reps.
Low Hang Squat Snatch – max x 5 reps.

* pause 3” nos recebimentos.

Limite: 24 pessoas.

………………………………………………………

GYMNASTICS: Rope Climb.

Limite: 24 pessoas.

WOD – 20/12/2018. 

AMRAP 12′ (trio).

Air Bike – 150 cal.
Após: Globet Squat Sincronizados (2) – max reps.

* 8 burpees sincronizados a cada 3’.

REST 3′.

AMRAP 12′ (trio).

Rowing – 2.000 mts.
Após: Hand Relase Push Up Sincronizados (2) – max reps.

* 8 burpees sincronizados a cada 3’.

Limite: 24 pessoas.

……………………………………………………………..

ENDURANCE.

#1. 
3 ROUNDS FOR TIME.
Wall Ball – 10 reps.
Burpee Over The Ball – 10 reps.
Run – 1 volta pista.
TIME CAP 10’.

#2. 
3 ROUNDS FOR TIME.
Rowing – 500/450 mts.
Clean Plate – 10 reps.
V- Up – 10 reps.
TIME CAP 10’.

#3. 
3 ROUNDS FOR TIME.
Toes To Bar – 10 reps.
KTB Swing – 10 reps.
Double Unders – 30 reps.
Air Bike – 10/9 cal.
TIME CAP 10’.

Limite: 24 pessoas.

WOD – 19/12/2018. 

FOR TIME.

21 – 15 – 9 – 15 – 21.

Box Jump Over.
KTB Swing.
Burpee.

Limite: 24 pessoas.

……………………………………………………

LPO: Clean and Jerk.

Limite: 24 pessoas.

……………………………………………………

GYMNASTICS: Ring Muscle Up.

Limite: 24 pessoas.

WOD – 18/12/2018. 

EMOM 24′.
MIN 1: Toes To Bar – 12 a 15 reps.
MIN 2: Back Rack Reverse Lunge – 10 reps.
MIN 3: Dumbbell Snatch – reps. 
MIN 4: Run – 1 volta pista.

Limite: 24 pessoas.

WOD – 17/12/2018. 

FOR TIME.

BY IN: Double Unders – 150 reps.

3 ROUNDS:
Clean and Jerk – 12 reps.
Bar Muscle Up – 7 reps.

BY OUT: Double Unders – reps.

TIME CAP 15’.

Limite: 24 pessoas.

……………………………………………….

LPO: Snatch.

Limite: 24 pessoas.