23/01/15

WOD

"BARBARA"

5 ROUNDS
Time each round:

REST 3' entre os rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

22/01/15

WOD

4 ROUNDS FOR TIME
EACH ROUND:

1Km RUN

2' REST

21/01/15

WOD

Tabata Training

1- Shuttle Run 10m
    Thruster Kb

1' REST

2- S.U
    Kb Swing

1' REST

3- Farmer Walks
    Globet Squat

1' REST

4- Jumping Jacks
    Kb SDHP

15/01/14

WOD

"RANKEL"

20' AMRAP

6 Deadlift

7 Burpee Pull Ups

10 Kbs

200m Run

14/01/15

WOD

FOR TIME:

200m Run


20 Jumping Squat

50 Alternate Crossing of the feet

400m Run

15 Jumping Squat

40 Alternate Crossing of the feet

800m Run

10 Jumping Squat

30 Alternate Crossing of the feet

13/01/15

WOD

"DT"

5 ROUNDS FOR TIME:

12 DEADLIFT

9 HANG POWER CLEAN

6 PUSH JERK

12/01/15

WOD

4 ROUNDS

3' RUN

2' D.U

1' MOUNTAIN CLIMBER

1' REST

NOVOS HORÁRIOS DE TREINO

CONFIRA NOSSOS NOVOS HORÁRIOS DE TREINO!

08/01/15

WOD

20' AMRAP

PARALLETES - 10 PUSH UPS AND DIPS

15 DEADLIFT

10 FLOOR WIPER

07/01/15

WOD

"HELEN"

400m Run

21 Kb Swing

12 Pull Ups

06/01/15

WOD

FOR TIME:

800m Run

12 Snatch

600m Run

10 Snatch

400m Run

8 Snatch

200m Run

6 Snatch

05/01/15

WOD
 
"FELIZ 2015"

15' AMRAP

15 Air Squat

15 Ab Mat

15 HRPU

15 Box Jump

15 One Leg V-Ups