Comment

Wod 29/10/18

Wod

Trio for time 9’

-80 kbs 24/16

-40 db box step up over

-80 db snatch 50/35


1 faz, outro em Hang hold 1 descansa

Comment

Comment

Wod 26/10/18

Wod haloween for time

“Frankstein”

400m run

21 thruster

21 burpee

200m run

15 ohs

15 c2b

100m run

9 Snatch

9 mu/bar mu

Rx 135/95

Sc 95/65

Comment

Comment

Wod 15/10/18

Wod

For time cap 15’

50 Du/ 3xsu

30 db snatch alterning

50 Du/3xsu

30 db thruster (15/15 each)

50 Du/3xsu

30 db squat clean (15/15 each)

50 Du/3xsu

30 db box over


Carga sugerida 50/35

Comment

Comment

Wod 10/10/18

Wod

Classe

For time 10’ cap

21 burpee over bar

9 thruster

15 burpee over bar

15 thruster

9 burpee over bar

21 thruster


Trio wodnation 7’ cap

Atleta 1

21 burpee over bar

9 thruster

Atleta 2

15 burpee over bar

15 thruster

Atleta 3

9 burpee over bar


Rx 135/95

Sc 95/65

In 75/45

Comment

Comment

Wod 08/10/18

Wod for time

500m run

30 pull ups

3 rope Climb


300m run

20 pull ups

2 rope Climb


100m run

10 pull ups

1 rope Climb


Rx fazer legless

Comment

Comment

Wod 05/10/18

Wod cap 30’

Some kind of murph

Buy in

160 du /3xsu

Then...

20 Rounds

-1 bar mu/or 2 c2b/or 3 pull up/or 5 jumping Pull up

-2 strict hspu/or 5 hspu/or 10 push ups

-3 pistols squat WEIGTHED each side/ or 20 goblet squat 24/16/or 30 air squat

Buy out

160 du/3xSu

Comment