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 – 07/11/2018.
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 – 06/11/2018.
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 – 05/11/2018.
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 – 01/11/2018.
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′.
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