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2018

Feliz Ano Novo
02.01.2018
WOD 01 – 2018
18 KB Swings (24/16)
18 T2B
18 Box Jump
18 Row Ring
18 Lunge Jumping
18 Dip
18 DU
18 Pullup
18 Wallball (10/8)
18 KB Swings (24/16)

03.01.2018
WOD 02 – AMRAP 9′
3 Clean and Jerk (49/72)
1 Rope Climber
18 Burpees over bar

04.01.2018
WOD 3 – For time – cap. 21′
500m Run
10 Row
400m Run
20 Row
300m Run
30 Row
200m Run
40 Row
100m Run
50 Row
05.01.2017
WOD 4 – AMRAP 7′
8 Hang Power Clean
12 Front Squat
(35/50)
06.01.2018
WOD 5.1 e 5.2
AMRAP 10′
10 Push up
2 Pullup
10 Air Squat Jumping

5 RFT
10 Box Jump
10 Lunge OH Plate (10)
2 HSPU

08.11.2017
WOD 06 – 5RFT
10 Box Jump over
10 Power Clean (35/50)
09.01.2018
WOD 07 – EMOM 8′
7 V-up
Max. Burpees
10.01.2018
WOD 08 – AMRAP 7′
OPEN 11.6
3, 6, 9, 12, 15 …
Thrusters (44/29)
C2B Pullup
12.01.2018
WOD 09 – 3RFT
400m Run
30 Russian Twister (10)
10 Hang Power Clean (35/50)
15.01.2018
WOD 12 – AMRAP 10′
15 Air Squat Jumping
10 X Pushup
5 Pullup
16.01.2018
WOD 13 – For time – cap.15′
5 DU
25 Power Snatch (40/29)
10 DU
20 Power Snatch (40/29)
15 DU
15 Power Snatch (40/29)
20 DU
10 Power Snatch (40/29)
25 DU
5 Power Snatch (40/29)

17.01.2018
WOD 14 – AMRAP 9′
100m Run
20 Situp
10 Lunge Jumping
5 Row Ring

18.01.2018
WOD 15 – EMOM 7′
5 Power Clean (40/29)
Max. T2B
 

19.01.2018
WOD 16 – For time
2 – 4 – 6 – 8 – 10 – 12
Box Jump
Wallball (8/10)
HSPU

20.01.2018
WOD 17 – Team Wod (quartetos)

WOD 17.1 3rft
80 SU
40 X Pushup
40 V up

WOD 17.2 – For time cap. 20′
50 Burpees
500m Run
40 Burpees
400m Run
30 Burpees
300m Run
20 Burpees
200m Run
10 Burpees
100m Run

17.3 – AMRAP 7′
30 Box Jump over
30 Montaim Climber

23.01.2018
WOD 19 – Benchmark Cyndi
AMRAP 20′
5 Pullup
10 Pushup
15 Air Squat

24.01.2018
WOD 20 – 5RFT
200m Run
15 KB Swings (24/16)

26.01.2018
WOD 21 – EMOM 8′
8 Push Press (29/40)
Max. V-situp

27.01.2018
WOD 22.1
20 DU
10 Wallball (8/10)
5 Pullup

WOD 22.2
5 HSPU
10 Power Snatch
200m Run

29.01.2018
WOD 23 – For time – cap. 12′
5 – 10 – 15 – 20 – 25 – 30
Burpees
DU

30.01.2018
WOD 24 – 3 RFT
10 Front Lunge (5 cada perna)
10 Shoulder Press
(34/25)

31.01.2018
WOD 25 – AMRAP 10′
40 Air Squat
30 Row Situp
20 Pushup
10 Row Ring

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