Semana: 28/11/2016 – 03/12/2016
Segunda-feira, 28 de Novembro de 2016.
WOD
5’ AMRAP
21 Power Clean 115/75lbs
21 Calories Row
21 Box Jump 24/20
1’ Rest
5’ AMRAP
18 Power Clean
18 Calories Row
18 Box Jump
1’ Rest
5’ AMRAP
15 Power Clean
15 Calories Row
15 Box Jump
1’ Rest
5’ AMRAP
12 Power Clean
12 Calories Row
12 Box Jump
Terça-feira, 29 de Novembro de 2016.
WOD
15’ AMRAP
15 Sit Up
15 Pull Up
15 Sit Up
15 Pistols
Extra:
5×6 Muscle Up Drill
Quarta-feira, 30 de Novembro de 2016.
Barbell’s Club
5 Rounds
1 Snatch Pull (135/95lbs)
2 Snatch High Pull (135/95lbs)
3 Power Snatch (135/95lbs)
(Pause hang position)
WOD:
Timecap 10’
Isabel
30 Snatch (135/95lbs)
Extra:
Barbell’s Conditioning
6 Rounds
Tall Snatch – Hang Snatch – Snatch – Snatch Press (Neck) (45/35lbs)
6 Rounds
Tall Snatch – Hang Snatch – Snatch – Back Thruster (45/35lbs)
6 Rounds
Tall Snatch – Hang Snatch – Snatch – Snatch Balance (45/35lbs)
Quinta-feira, 1 de Dezembro de 2016.
WOD
10-9-8-7-6-5-4-3-2-1
Wallball (20/15lbs)
Sumo Deadlift High Pull
Box Jump (20in)
Push Press (75/55lbs)
Calories Row
Extra: Massaroca
Sexta-feira, 2 de Dezembro de 2016.
Barbell’s Club
5 Rounds
3 Clean & Jerk
3 Rounds
4 Clean Pull
3 Rounds
4 Back Squat
WOD
10-8-7-6-5-4-3-2-1
Hang Power Clean (135lbs/95lbs)
Push Jerk (135lbs/95lbs)
Sábado, 3 de Dezembro de 2016.
WOD:
100 Double Unders
50 Sit Up (20/14lbs)
75 Walk Lunges
5 Rope Climb
75 Walk Lunges
50 Sit Up (20/14lbs)
100 Double Unders
