Sábado, 19 de outubro de 2019.
Score: ROUNDS
CLÍNICA DE “PULL UP”
Kipping & Butterfly Pull Up
Coach Cauê Oliveira
WOD
Benchmark CYNDI
AMRAP in 20’
5 Pull Up
10 Push Up
15 Air Squat
Sábado, 19 de outubro de 2019.
Score: ROUNDS
CLÍNICA DE “PULL UP”
Kipping & Butterfly Pull Up
Coach Cauê Oliveira
WOD
Benchmark CYNDI
AMRAP in 20’
5 Pull Up
10 Push Up
15 Air Squat
Sexta-feira, 18 de outubro de 2019.
No Score
EMOM 10’
Para Cada Minuto
Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance 135/95lbs
1000mts ROW or 5’
EMOM 5’
10 Deadlift 225/155lbs
EMOM 5’
10 Ring Dips
Quinta-feira, 17 de outubro de 2019.
Score: TIME
Time Cap 30’
40 Burpees
10 Back Squat 225/155lbs
30 Burpees
10 Back Squat 225/155lbs
20 Burpees
10 Back Squat 225/155lbs
10 Burpees
150 Sit Ups
Quarta-feira, 16 de outubro de 2019.
Score: TIME
Time Cap 22’
6 Rounds
10 Hang Power Snatch 75/55lbs
30 Double Unders or 60 Single Unders
Then
3 Rounds
15 Sumô Deadlift High Pull 75/55lbs
30 Wall Ball 20/14lbs
Terça-feira, 15 de outubro de 2019.
Score: TIME
Time Cap 25’
5 Rounds
3 Push Jerk 155/105lbs
9 Deadlift 155/105lbs
12 Box Jump 30/24in
Then
5 Rounds
6 Hang Power Clean 155/105lbs
12 Hand Release Push Up
Segunda-feira, 14 de outubro de 2019.
No Score
EMOM 30’
Minuto 1: 10 Kettlebell Bulgarian Split Squat 24/16kg (1 Leg/Round)
Minuto 2: 5 Front Squat 185/135lbs
Minuto 3: 12 Pull Ups
PROGRAMAÇÃO DA SEMANA (14/10/2019 – 19/10/2019)
Segunda-feira, 14 de outubro de 2019.
No Score
EMOM 30’
Minuto 1: 10 Kettlebell Bulgarian Split Squat 24/16kg (1 Leg/Round)
Minuto 2: 5 Front Squat 185/135lbs
Minuto 3: 12 Pull Ups
Terça-feira, 15 de outubro de 2019.
Score: TIME
Time Cap 25’
5 Rounds
3 Push Jerk 155/105lbs
9 Deadlift 155/105lbs
12 Box Jump 30/24in
Then
5 Rounds
6 Hang Power Clean 155/105lbs
12 Hand Release Push Up
Quarta-feira, 16 de outubro de 2019.
Score: TIME
Time Cap 22’
6 Rounds
10 Hang Power Snatch 75/55lbs
30 Double Unders or 60 Single Unders
Then
3 Rounds
15 Sumô Deadlift High Pull 75/55lbs
30 Wall Ball 20/14lbs
Quinta-feira, 17 de outubro de 2019.
Score: TIME
Time Cap 30’
40 Burpees
10 Back Squat 225/155lbs
30 Burpees
10 Back Squat 225/155lbs
20 Burpees
10 Back Squat 225/155lbs
10 Burpees
150 Sit Ups
Sexta-feira, 18 de outubro de 2019.
No Score
EMOM 10’
Para Cada Minuto
Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance 135/95lbs
1000mts ROW or 5’
EMOM 5’
10 Deadlift 225/155lbs
EMOM 5’
10 Ring Dips
Sábado, 19 de outubro de 2019.
Score: ROUNDS
CLÍNICA DE “PULL UP”
Kipping & Butterfly Pull Up
Coach Cauê Oliveira
WOD
Benchmark CYNDI
AMRAP in 20’
5 Pull Up
10 Push Up
15 Air Squat
Sábado, 12 de outubro de 2019.
Score: TIME
4 Rounds or 30’
400mts RUN
7 Back Squat 225/155lbs
3 Rope Climb
Sexta-feira, 11 de outubro de 2019.
Score: TIME
Time Cap 30’
5 Push Press
10 Hang Power Snatch
15 Hang Power Clean
20 Front Squat
25 Burpees
30 Pull Ups
25 Burpees
20 Front Squat
15 Hang Power Clean
10 Hang Power Snatch
5 Push Press
135/95lbs
Quinta-feira, 10 de outubro de 2019.
Score: TIME
Time Cap 22’
Diane
21-15-9
Deadlift 225/155lbs
Handstand Push Up
Then
20-15-10
Calories Row
Ring Dips
Push Up