WOD – 24/10/2018. 

AMRAP 9′.

Double Unders – 50 reps.
Thruster – 25 reps.

WOD – 23/10/2018. 

EMOM 25′.

MINUTO 1: Run -100 a 200 mts.
MINUTO 2: Toes To Bar – 12 reps.
MINUTO 3: Double KTB Push Press – 10 reps.
MINUTO 4: DB/KTB Overhead Walk – 30 a 40 mts.
MINUTO 5: Prancha em hollow – 20 seg.

Limite: 24 pessoas.

WOD – 22/10/2018. 

21-15-9.

Hang Power Clean.
Front Squat.
Burpee Over The Bar.

TIME CAP 15′.

Limite: 24 pessoas.

…………………………………..

LPO: Snatch.

Limite: 24 pessoas.

WOD – 19/10/2018. 

FOR TIME.

Power Clean – 9 reps.
Handstand Push Up – 9 reps.

Power Clean – 15 reps.
Handstand Push Up – 15 reps.

Power Clean – 21 reps.
Handstand Push Up – 21 reps.

TIME CAP 15’.

Limite: 24 pessoas.

………………………………………..

GYMNASTICS: Exercícios de pliometria.

Limite: 24 pessoas.

WOD – 18/10/2018. 

FOR TIME.

Run – 4 km.

TIME CAP 30’

Limite: 24 pessoas.

Obs: levem meião, teremos Rope Climb.

…………………………………….

ENDURANCE.

AMRAP 10’.
Rowing – 300 mts.
V-Up – 20 reps.
Box Jump – 10 reps.
Run – 1 volta pista.

Rest 5’

AMRAP 10’.
Rowing – 300 mts.
V-Up – 20 reps.
Box Jump – 10 reps.
Run – 1 volta pista.

Limite: 24 pessoas.