WOD – 17/10/2018. 

FOR TIME.

0 a 3’ 
Overhead Squat – 14 reps.
Burpee Over The Bar – 14 reps.

3 a 6’
Overhead Squat – 16 reps.
Burpee Over The Bar – 16 reps.

6 a 9’
Overhead Squat – 18 reps.
Burpee Over The Bar – 18 reps.

9 a 12’
Overhead Squat – 20 reps.
Burpee Over The Bar – 20 reps.

…

Limite: 24 pessoas.

………………………………………………..

LPO: Clean & Jerk.

Limite: 24 pessoas.

…………………………………………………

GYMNASTICS: Handstand Walk.

Limite: 24 pessoas.

WOD – 16/10/2018. 

4 ROUNDS POR REPS.

Rowing – 200 mts.
Pull Up – max unbroken.
Rest 3 min

WOD – 15/10/2018. 

1) Back Squat – max reps unbroken.

2) AMRAP 10’.
Wall Ball – 14 reps unbroken.
Double Unders – 40 reps.

Limite: 24 pessoas.

…………………………………….

LPO – Snatch.

Limite: 24 pessoas.

WOD – 11/10/2018. 

CROSSFIT E ENDURANCE. 

EMOM 24’ 

Min 1 – Wall Ball – 14 reps. 
Min 2 – Bar Muscle Up – 5 reps. 
Min 3 – Air Bike – 10/15 cal. 
Min 4 – Handstand Walking – 10 mts. 
Min 5 – Abmat Sit Up – 20 reps. 
Min 6 – Rest. 

Limite: 24 pessoas.

WOD – 10/10/2018. 

FOR TIME.

9 – 15 – 21.