SEMANA 7
Segunda-feira, 12 de novembro de 2018.
METCON
Score: Time (time cap: 35’)
3 Rounds
400mts Run
20 Russian Kettlebell 24/16kg
15 Pull Up
Then
10 Rounds
9 Burpees
30 Double Unders or 60 Single Unders
Then
1000mts Row
Terça-feira, 13 de novembro de 2018.
LIGHT OLYMPIC LIFT
Score: Time
EMOM 10’
Minuto 1: 3 Power Snatch 135/95lbs
Minuto 2: 3 Power Jerk 135/95lbs
WOD – Time Cap 15’
3-6-9-12-15-18
Power Clean 135/95lbs
Box Jump 24/20in
Quarta-feira, 14 de novembro de 2018.
HEAVY DAY
Score: Time
7X2 Front Squat 255/165lbs (2’/Round)
Then
3 Rounds – Time Cap 20’
30 Lunges 95/65lbs
50 Sit Ups
5 Rope Climb
Quinta-feira, 15 de novembro de 2018.
METCON
Score: Rounds
AMRAP in 20’
15 Calories Row
30 Jump Step Up
15 Wall Ball 20/14lbs
30 Mountain Climbers
15 Push Up
(FERIADO – aulas: 8, 9, 10 e 11 horas)
Sexta-feira, 16 de novembro de 2018.
LIGHT OLYMPIC LIFT
Score: No Score
EMOM 30’
Minuto 1: 15 V Sit Up
Minuto 2: 5 Hang Bear Complex 95/65lbs
Minuto 3: 3 Bar Muscle Up
Sábado, 17 de novembro de 2018.
TEST OF FIT #2
Score: Time (time cap 7’)
21-15-9
Deadlift 225/155lbs
Burpees
