WOD – 31/10/2018. 

AMRAP 12′.

DB Clean and Jerk unilateral – 10 reps.
Burpee Over Face DB – 10 reps.

* aumentar 10 reps de DB Clean and Jerk a cada round.

Limite: 24 pessoas.

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LPO: Clean and Jerk.

Limite: 24 pessoas.

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GYMNASTICS: Double Unders.

Limite: 24 pessoas.

WOD – 30/10/2018. 

EMOM 25′.

MIN 1 – DB KTB Front Squat – 10 reps.
MIN 2 – V-Up – 12 reps.
MIN 3 – Deadlift – 8 reps.
MIN 4 – Strict KTE – 8 reps.
MIN 5 – Rowing recuperativo – 50 seg.

WOD – 29/10/2018. 

AMRAP 12′.

Bar Muscle Up – 9 reps.
Power Snatch – 12 reps.
Box Jump Over – 15 reps.

WOD – 26/10/2018. 

AMRAP 20′.

Hang Snatch High Pull – 7 reps.
Hang Muscle Snatch – 7 reps.
Hang Power Snatch – 5 reps (pausa 3”).
Overhead Squat – 3 reps (desce em 3”).

WOD – 25/10/2018. 

FOR TIME (duplas).

Box Jump – 80 reps.
Deadlift – 60 reps.
Chest To Bar – 60 reps.

Box Jump – 60 reps.
Deadlift – 40 reps.
Chest To Bar – 40 reps.

Box Jump – 40 reps.
Deadlift – 20 reps.
Chest To Bar – 20 reps.

Box Jump – 20 reps.
Deadlift – 10 reps.
Chest To Bar – 10 reps.

TIME CAP 30′.

Limite: 24 pessoas.

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ENDURANCE

3 ROUNDS:

#A.
3′ para 3 rounds:
Box Jump Over – 10 reps.
Wall Ball – 10 reps.
Sit Up – 10 reps.

Rest 30”

#B.
3′ para 2 rounds:
Rowing – 10/9 cal.
Burpee Over The Rowing – 10 reps.
Air Squat – 10 reps.

Rest 30”

#C.
3′ para 1 round:
Run – 2 voltas pista.
Air Bike – 10 cal.
KTB Swing – 10 reps.

Limite: 24 pessoas.