SEMANA 1

Segunda-feira, 01 de outubro de 2018.

Title: Heavy Olympic Lift 01102018

Score: Time

EMOM 10’

Hang Snatch Squat

185/135lbs – 1/min

155/105lbs – 2/min

135/95lbs – 3/min

 

Front Squat

5 Rounds (2’/round)

185/135lbs – 4 Reps

155/105lbs – 5 Reps

135/95lbs – 6 Reps

 

WOD – Time Cap: 10’

40-30-20-10

Pistol

Push Up

 

Terça-feira, 02 de outubro de 2018.

Title: Push Olympic Lift 02102018

Score: Time

Time Cap: 30’

IN: 800mts Run

6 Rounds

10 Calories Row

5 Push  Jerk 155/105lbs

15 Box Jump 24/20in

OUT: 800mts Run

 

Quarta-feira, 03 de outubro de 2018.

Title: Metabolic Conditioning 03102018

Score: Rounds

AMRAP in 30’

18 Sit Ups

15 Russian Kettlbell Swing 24/16kg

12 Burpees

9 Toe To Bar

 

Quinta-feira, 04 de outubro de 2018.

Title: HOL04102018

Score: No Score

EMOM 30’

Minuto 1: 15 Bulgarian Split Squat 24/16kg

Minuto 2: 3 Clean Complex 135/95lbs

Minuto 3: 30 Double Unders or 60 Single Unders

 

Clean Complex

1 Power Clean

1 Squat Clean

 

Sexta-feira, 05 de outubro de 2018.

Title: POL05102018

Score: Time

Time Cap: 25’

2000mts Row

90 One Arm Kettlebell Push Press

30 Ring Muscle Up

 

Sábado, 06 de outubro de2018.

Title: METCON06102018

Score: Time

Time Cap: 35’

400mts Run (a cada round)

40-30-20-10

Jump Lunges

Burpees

 

Then

3 Rounds

15 Deadlift 225/155lbs

30 Box Jump 24/20in

ABOUT THE AUTHOR

Teco Martins