WOD – 07/12/2018.
AMRAP 17′ .
Tal Squat Snatch – 5 x 5 reps.
Snatch Balance – 5 x 5 reps.
Hang Squat Snatch – 5 x 5 reps.
* pausa de 3” nos recebimentos.
Limite: 24 pessoas.
……………………………………………….
GYMNASTICS: Ring Muscle Up.
Limite: 24 pessoas.
WOD – 07/12/2018.
AMRAP 17′ .
Tal Squat Snatch – 5 x 5 reps.
Snatch Balance – 5 x 5 reps.
Hang Squat Snatch – 5 x 5 reps.
* pausa de 3” nos recebimentos.
Limite: 24 pessoas.
……………………………………………….
GYMNASTICS: Ring Muscle Up.
Limite: 24 pessoas.
WOD – 06/12/2018.
3 ROUNDS (duplas).
Run – 400 mts.
DB Thruster Unilateral – 80 reps.
DB Step Box Over – 40 reps.
Handstand Walk – 20 mts.
Limite: 24 pessoas.
……………………………………………….
ENDURANCE.
#1
A cada 2′ por 20′:
Rowing – 200 mts.
#2
AMRAP 15’.
Rowing – 200 mts.
Run – 2 volta pista.
Sit Up – 20 reps.
Limite: 24 pessoas.
WOD – 05/12/2018.
FOR TIME.
“300”
Double Unders – 100 reps.
Burpee – 100 reps.
Double Unders – 100 reps.
TIME CAP 15′.
Limite: 24 pessoas.
……………………………………………….
LPO: Clean and Jerk.
Limite: 24 pessoas.
………………………………………………..
GYMNASTICS: Handstand Push Up.
Limite: 24 pessoas.
WOD – 04/12/2018.
EMOM 24′.
MIN 1: Strict Toes To Bar – 10 reps.
MIN 2: DB KTB Front Rack Walking Lunge – 14 mts.
MIN 3: Suitcase Deadlift – 5/5 reps.
MIN 4: Run pista – 1 a 2 voltas.
Limite: 24 pessoas.
WOD – 03/12/2018.
AMRAP 12′.
1-1 / 2-2 / 3-3 / 4-4 / 5-5…
Hang Squat Clean.
Shoulder To Overhead.
* 3 burpee over the bar a cada quebra.
Limite: 24 pessoas.
………………………………………………
LPO: Snatch.
Limite: 24 pessoas.