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

WOD 140920

Aquecimento

10 rounds:

• 200m run

30’ rest

Força

• Deadlift (1RM)
• Bench Press (1RM)
• Back Squat (1RM)

WOD 140919

Aquecimento

10 rounds:

• 200m row

1’ rest

Força

• 1 Clean + 5 Front Squats (1-1-1-1-1-1) – chegar ao máximo para o complexo
• 1 Snatch + 5 Overhead Squats (1-1-1-1-1-1) – chegar ao máximo para o complexo

WOD

For time:

• 1000m run
• 500m row
• 500m run
• 1000m row

WOD 140918

Aquecimento

5 rounds:

• 400m run

1’ rest

Força

• 1 Push Press + 1 Push Jerk + 1Split Jerk (1-1-1-1-1-1)

WOD

AMRAP 5’

• 5 Wallballs (9/6kg)
• 5 Pull-ups
• 5 Double-unders Unbroken
• 10 Wallballs (9/6kg)
• 10 Pull-ups
• 10 Double-unders Unbroken
• 15 Wallballs (9/6kg)
• 15 Pull-ups
• 15 Double-unders Unbroken
• 20 Wallballs (9/6kg)
• 20 Pull-ups
• 20 Double-unders Unbroken

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