WOD 140929

Aquecimento

EMOM 10’

• 200m row (minutos ímpares)
• 1’ Prancha ventral (minutos pares)

Força

• Back Squat (10-10-10-10-10)

WOD

For time:

9-7-5

• Cal row
• Snatch (60/40kg)

WOD 140927

Aquecimento

• 3km run

Força

• 15’ para chegar ao 1RM de snatch
• 15’ para chegar ao 1RM de clean & jerk

WOD

Mary

AMRAP 20’

• 5 HSPU
• 10 Pistol Squats
• 15 Pull-ups

WOD 140926

Retirado de: http://steelcitycrossfit.com/wp-content/uploads/2014/02/Z-Wall-Balls.jpg

Aquecimento

Annie

50-40-30-20-10

• Double-unders
• Sit-ups

Força

• Back Squat (6-6-6-6-6-6)

WOD

AMRAP 10’

• 200m run
• 10 Wall Climbs
• 5 Snatches (60/40kg)

WOD 140925

Aquecimento

• 1000m row
• 1000m run

Força

• Thrusters (2-2-2-2-2)
• Push Press (5-5-5)

WOD

Fran

21-15-9

• Thrusters (43/28kg)
• Pull-ups

Time cap 5’

WOD 140924

Aquecimento

EMOM 10’

• 15 Burpees

Força

• Deadlift (10-8-6-4-2-4-6-8-10)

WOD

For time:

• 10km row

WOD 140923

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 200m row (minutos pares)

Força

• Split Jerk (3-3-3-3-3-3)

WOD

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

• Triple-unders
• GHD Sit-ups
• Back Squat (80/55kg)

WOD 140922

Aquecimento

EMOM 10’

• 15 Burpees (minutos ímpares)
• 50 Double-unders (minutos pares)

Força

• Squat Clean (3-3-3-3-3-3)

WOD

AMRAP 10’

• 30 Clean & Jerks (60/40kg)
• Max rounds Cindy (5 pull-ups, 10 push-ups, 15 air squats)

Score: rounds de Cindy