WOD – 16/11/2018. 

AMRAP 17′.

Hang Power Clean – 7 reps.
Low Hang Power Clean – 5 reps.
Push Jerk – 3 reps.

WOD – 14/11/2018. 

4 ROUNDS FOR TIME.

Wall Ball – 40 reps.
Burpee Step Box Over com medball – 10 reps.
Run com medball – 200 mts.
Burpee Step Box Over com medball – 10 reps.

WOD – 13/11/2018. 

EMOM 25′.

MIN 1: KTB Clean and Jerk unilateral direito – 12 reps
MIN 2 – KTB Clean and Jerk unilateral esquerdo – 12 reps
MIN 3 – V-Up – 15 reps.
MIN 4 – Sumô Deadlift High Pull – 10 reps.
MIN 5 – Recuperação ativa Rowing.

Limite: 24 pessoas.

WOD – 12/11/2018. 

AMRAP 12′.

Double Unders – 40 reps.
Burpee Ring Touch – 10 reps.
Ring Muscle Up – 5 reps.

WOD – 09/11/2018. 

AMRAP 20’.

Hang Clean High Pull – 7 reps.
Hang Muscle Clean – 7 reps.
Hang Power Clean – 5 reps.
Push Jerk – 3 reps.