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Wod 18/01/19


Wod

Fran

21/15/9

Thruster 95/65

Pull up


Or

Rx

15/12/9

Thruster 115/85

C2b

Rest 5’

12/9/6

C&j 135/95

Bar mu / ring mu

Comment

Comment

Wod 17/01/19

Wod 1

3 RFT cap 8’

21 kbs 24/16kg

15 box jumps 60/50cm

9 burpees


Rest 2’


Wod 2

3 RFT cap 8’

21 Russian Twist 24/16kg

15 kb sdhp 24/16kg

9 strict push ups

Comment

Comment

Wod 15/01/19

Wod

Cap 12’

18.2 A-)modified

1-10

Front squat rx 115/85 sc 95/65

Burpee over bar


18.2 B-)

1 rm clean


Cap 12’ para A e B

Comment

Comment

Wod 11/01/19

Wod

5 mu

10 Power snatch 95/65lbs

20 hspu

30 burpee box jump over 60/50cm

40 kbs 24/16kg

30 burpee box jump over 60/50cm

20 hspu

10 Power snatch 95/65 lbs

5 mu

Comment

Comment

Wod 27/12/18

Wod

Cap 18’

50 wall ball 20/14lbs

40 burpee box jump over 60/50cm

30 t2b

20 hspu

10 bar mu

A cada quebra 100m run

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Wod 26/12/18

Wod

Emom increase weigth no drop

1 dl

1 hpc

1 front squat

1 push press

1 Back squat

1 push jerk

1 front squat

Rx começa 115/85

Sc começa 75/45

Score maior carga completada

Comment

Comment

Wod 20/12/18

Wod cap 20’

Buy in

150 Du or 300 su broke? 5 burpees


Then...

5 Rounds

100M run plate carry 45/35

1 rope Climb

10 box over 60/50cm  with plate

1 rope Climb

10 arm step up on the plate

1 rope Climb

Comment

Comment

Wod 17/12/18

Wod

Usar a música “thunder” imagine dragons, cada vez que a música falar thunder deve realizar um burpee


Score a quantidade de burpees que conseguir executar durante o Wod

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