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Wod – 08 de novembro / 2018

WOD – 08/11/2018. 

FOR TIME (DUPLAS)

Run – 200 mts.
Burpee – 20 reps.
Step box – 20 reps.
Rope climb – 2 reps.

Run – 400 mts.
Burpee – 40 reps.
Step box – 40 reps.
Rope climb – 4 reps.

Run – 600 mts.
Burpee – 60 reps.
Step box – 60 reps.
Rope climb – 6 reps.

Run – 800 mts.
Burpee – 80 reps.
Step box – 80 reps.
Rope climb – 8 reps.

TIME CAP 30m.

————————————

FOR TIME.

Run – 1 km.
Air Squat – 100 reps.
Sit Up – 200 reps.
Double Unders – 300 reps.
Run – 1 km.

TIME CAP 10m

Wod – 07 de novembro / 2018

WOD – 07/11/2018. 

5 ROUNDS:

2’ ON / 2’ OFF

Rowing – 250/200 mts.
Shoulder To Overhad – 8 reps.
Double Unders – max reps.

Limite: 24 pessoas.

…………………………………………….

LPO: Clean and Jerk.

Limite: 24 pessoas.

…………………………………………….

GYMNASTICS: Handstand Walk.

Limite: 24 pessoas.

Wod – 06 de novembro / 2018

WOD – 06/11/2018. 

EMOM 25’.

MIN 1 – 15 Toes To Bar (quebrou 1 brupee).
MIN 2 – 10 DB KTB Swing Russo.
MIN 3 – 3 a 5 Wall Climb.
MIN 4 – 10 Front Rack Lunge.
MIN 5 – Rowing recuperativo.

Limite: 24 pessoas.

Wod – 05 de novembro / 2018

WOD – 05/11/2018. 

FOR TIME.

Run – 400 mts.
Handstand Push Up – 40 reps.
Power Clean – 30 reps.
Burpee Over The Bar – 20 reps.
“TUDO VOLTIS” 
Burpee Over The Bar – 20 reps.
Power Clean – 30 reps.
Handstand Push Up – 40 reps.
Run – 400 mts.

TIME CAP 20′.

Limite: 24 pessoas.

…………………………………………..

LPO: Snatch.

Limite: 24 pessoas.

Wod – 01 de novembro / 2018

WOD – 01/11/2018. 

FOR TIME (trio).

120 – 90 – 60 – 30.

Cal Rowing.
Wall Ball.
KTB Swing Russo.

* durante todo wod o KTB não pode ir ao chão. Penalidade: 5 burpee sincronizados.

TIME CAP 35′.