WOD – 23/11/2018.
AMRAP 17′.
Hang Power Snatch – 7 reps.
Low Hang Power Snatch – 5 reps.
Snatch Balance – 3 reps.
* 200 mts run a cada 3 rounds.
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GYMNASTICS: Double Unders .
Limite: 24 pessoas.
WOD – 23/11/2018.
AMRAP 17′.
Hang Power Snatch – 7 reps.
Low Hang Power Snatch – 5 reps.
Snatch Balance – 3 reps.
* 200 mts run a cada 3 rounds.
………………………………………………………
GYMNASTICS: Double Unders .
Limite: 24 pessoas.
WOD – 22/11/2018.
2 ROUNDS (em trio):
Rowing – 2000 mts. *
Double Unders – 240 reps. *
Abmat Sit Up – 120
Overhead Squat – 90 reps. *
* Sempre um deve estar em prancha.
TIME CAP 35′.
Limite: 24 pessoas.
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ENDURANCE.
3 ROUNDS FOR TIME (trios mistos):
Run com medball – 1 km.
Rowing – 1 km
Burpee Over Partner – 30 reps.
Wall Ball – 30 reps.
TIME CAP 45’.
WOD – 21/11/2018.
AMRAP 10′.
Pull Up – 5 reps.
Strict Push Up – 5 reps.
Toes To Bar – 5 reps.
Box Jump – 5 reps.
Limite: 24 pessoas.
………………………………………….
LPO: Clean and Jerk.
Limite: 24 pessoas.
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GYMNASTICS: Ring Muscle Up.
Limite: 24 pessoas.
WOD – 20/11/2018.
E2MOM 30′.
1) Run – 200 mts.
KTB Swing – 12 reps.
2) Rowing – 200/250 mts.
Burpee – 7 reps.
Limite: 24 pessoas.
WOD – 19/11/2018.
FOR TIME.
10 a 1 reps:
Hang Power Clean and Jerk.
Burpee Over The Bar.
Limite: 24 pessoas.
…………………………………………….
LPO: Snatch.
Limite: 24 pessoas.