Comment

Wod 08/02/19

Wod

15’ cap

100m run

15 wall ball 20/14lbs

1 rope Climb rx legless

200m run

30 wall ball

2 rope Climb rx o primeiro legless

300m run

45 wall ball

3 rope Climb o primeiro legless

400m run

60 wall ball

4 rope Climb o primeiro legless

Comment

Comment

Wod 06/02/19

Wod cap 40’

100 air squats

90 sit ups

80 pull ups

70 burpees

60 box jumps 60/50cm

50 kbs 24/16kg

40 wall ball 20/14lbs

30 x10 (300m) run

20 dl 135/85

10 mu

Comment

Comment

Wod 04/02/19

Wod 18.3 cap 14’

2 RFT

100 du

20 ohs 115/85, 95/65

100 Du

12 ring mu / pull up

100 Du

20 db snatches 50/35

100 Du

12 bar mu / pull up

Comment

Comment

Wod 29/01/19

Wod

17.1 cap 20’

10 db snatch

15 burpee bjo 60/50cm

20 db snatch

15 burpee bjo 60/50cm

30 db snatch

15 burpee bjo 60/50cm

40 db snatch

15 burpee bjo 60/50cm

50 db snatch

15 burpee bjo 60/50cm


#50/35

Comment

Comment

Wod 28/01/19

Wod

3’ amrap

Thruster #95/65

Broke?? 10 burpees


Rest 2’


3’ amrap

Thruster #45/35

Broke?? 10 push ups

Comment

Comment

Wod 22/01/19

Wod 25’

20/19/18/17...1

Russian Twist 45/35 plate

Honest Push ups rx com pés no plate

Rounds 18/15/9/5 run 400m


Corre antes de executar os exercícios.

Comment

Comment

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