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WOD – 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

01.02.2018
WOD 26 – 5RFT
400m Run
30 Box Jump
30 Wallball (10/8)

02.02.2018
WOD 27 – AMRAP 8′
30 Montaim Climber
10 Pistol (alternado ou 5 cada perna)
5 HSPU
5 Dip

03.02.2018
WOD 28
28.1 – AMRAP 7′ Duplas
10 Thrusters
10 K2E

28.2 4 RFT Duplas
20 Pushup
40m Farmer (32/48)
10 Row Ring
20 OHS (15/20)

05.02.2018
WOD 29 – AMRAP 18′ – OPEN 12.3
15 Box Jump
12 Push Press (54/29)
9 T2B

06.02.2018
WOD 30 – 6RFT in Partners
30 Montaim Climber Syncro
20 DU ou 60 SU

07.02.2018
WOD 31 – AMRAP 7′
9 Deadlift (60/49)
6 Hang Power Snatch (40/29)
3 OHS (40/29)

 

08.02.2018
WOD 32 – AMRAP 9′
20 Air Squat Jumping
10 V Situp
20m Lunge Walking
10 Push up

09.02.2018
WOD 33 – For time – Partners
200m Run
21 Clean (50/35)
11 Burpees over bar Syncro
200m Run
15 Clean (50/35)
8 Burpees over bar Syncro
200m Run
9 Clean (50/35)
5 Burpees over bar Syncro

14.02.2018
EMOM 8′
8 V-situp
Max. Box Jump over

15.02.2018
WOD 35 comparar com WOD 277 14/12/2017
16 Pushup
12 V Situp
8 Wallball (8/10)
6 Jump Wall

16.02.2018
WOD 36 – 5RFT
7 Thrusters (40/27)
20 Russian Twister (10)
200m Run

17.02.2018
WOD 37 – TEAM WOD – Trio
WOD 1 – 5RFT
20 DU ou 60 SU
25 Stepup Climb
20 Pushup Syncro

19.02.2018
WOD 38 – EMOM 8′
5 Hang Power Clean (44/29)
Max. Back Squat (44/29)

20.02.2018
WOD 39 – AMRAP 7′
10 T2B
5 HSPU
10 Lunge

21.02.2018
WOD 40 – 7 RFT
5 Push Jerk (35/50)
200m Run Atlas (6/8)

24.02.2018
WOD 43.1 – AMRAP 7′
3 6 9 12 15
Thrusters (40/29)
K2E

43.2 EMOM 6′
4 Wallball (8/6)
Max. V-situp

26.02.2018
WOD 44 – AMRAP 10′
5 Split Jerk (50/35)
10 Pullup
20 Double Montaim Climber

28.02.2018
WOD 46 – AMRAP 6′
10 Wallball (6/10)
10 KB Swings (16/24)

01.03.2018
WOD 47 – AMRAP 8′
20 Row Situp
20 Air Squat
20 Pushup
20m Lunge Walking

03.03.2018
WOD – 48 – AMRAP 5′
10 DU
10 Pushup
10 Situp

OPEN 18.2 / 18.2a – For time – cap. 12′
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10
DB Squat
Burpees facing to bar

PR Clean

05.03.2018
WOD 50 – AMRAP 7′
6 HSPU
12 KB SDHP (16/24)
18 KB SQUAT (16/24)

07.03.2018
WOD 52 – For time – cap. 15′
Duplas
10 – 20 – 30 – 40 – 50
Box Jump over
DU

08.03.2018
WOD 53 – AMRAP 6′
10 DB Snatch (14/9)
14m DB Lunge Walking OH (14/9)

09.03.2018
WOD 54
20 Air Squat Jumping
15 V Up
10 Pushup
5 Row Ring

 

10.03.2018
WOD 55a
10 Deadlift partner (120)
5 Power Snatch (40/29)
5 Burpees over bar Syncro

55b
200m Run Partner
10 DU
10 Clean and Jerk (60/42)

10.03.2018
WOD 55a
10 Deadlift partner (120)
5 Power Snatch (40/29)
5 Burpees over bar Syncro

55b
200m Run Partner
10 DU
10 Clean and Jerk (60/42)

12.03.2018
WOD 56 – 5RFT- cap. 20′
10 Box Jump
20m Lunge Walking
5 Dip
200m Run

13.03.2018
WOD 57 – AMRAP 7′
10 Thrusters (40/29)
1 Rope Climber

14.03.2018
WOD 58 – AMRAP 9′
20 Montain Climber Double
10 Hang Power Snatch (44/31)
5 Ring Row

14.03.2018
WOD 59 – For time – cap.15′ – Duplas
400m Run Syncro
40 DU
20 Burpees 
400m Run Syncro
20 DU
10 Burpees
400m Run Syncro
10 DU
5 Burpees

14.03.2018
WOD 59 – For time – cap.15′ – Duplas
400m Run Syncro
40 DU
20 Burpees 
400m Run Syncro
20 DU
10 Burpees
400m Run Syncro
10 DU
5 Burpees

17.03.2018
TEAM WOD – Duplas

WOD 61.a
120 Air Squat 
100 Situp
80 Push up
60 Lunge Jumping
40 T2B
20 Pullup

60.b
40m Broad Jumping
20 V Situp
12 HSPU

19.03.2018
WOD 62 – For time
4 – 8 – 12 – 16 – 20
Burpees
Wallball (6/9)

20.03.2018
WOD 63 – For time- cap. 15′
20 – 15 – 10 – 5
Box Jump over
HSPU

 

21.03.2018
WOD 64 – AMRAP 7′
9 Pullup
6 Power Snatch (40/29)
3 OHS (40/29)

22.03.2018
WOD 65 – AMRAP 8′ – Trio ou dupla
Segura segura (90/65)
20 aumento de joelho syncro
10 burpees sobre o bar syncro

23.03.2018
WOD 66 – For time – cap. 15′
200m Run
20 DU
10 Box Jump
200m Run
30 DU
10 Box Jump
200m Run
40 DU
10 Box Jump
200m Run
50 DU
10 Box Jump

24.03.2018
WOD 67a
18.5 AMRAP 7′
3.6.9.12.15.18.21…
Thrusters (40/29)
C2B Pullup

67.b (Trios) AMRAP 7′
Supense Hold
15 Hang Power Clean (40/29)
10 Power Snatch
5 OHS

26.03.2018
WOD 68 – For time- cap 15′
60 Air Squat Jumping
50 Situp
40 Pushup 
30 Lunge Jumping
20 T2B
10 Pullup

27.03.2018
WOD 69 – For time- cap. 20′
500m Run
10 KB Swings (24/16)
400m Run 
20 KB Swings (24/16)
300m Run
30 KB Swings (24/16)
200m Run
40 KB Swings (24/16)
100m Run
50 KB Swings (24/16)

28.03.2018
WOD 70 – AMRAP 8′
15 Row Situp
10 Box Jump Side
5 Burpees Pullup

29.03.2018
WOD 71 – For time
Benchmark ELIZABETE
21 – 15 – 9
CLEAN (60/42)
RING DIP

02.04.2018
WOD 72 – For time- cap 20′
Buy in 500m Run
3 RFT
15 K2E 
10 Power Snatch (43/31)
10 Pushup
5 OHS (44/31)
Buy out 500m Run

03.04.2018
WOD 73 – EMOM 8′
10 Jumping Jack
Max. Burpees Box Jump over

04.04.2018
WOD 74 – AMRAP 7′
7 Power Clean
7 Push Press
(50/35)

06.04.2018
WOD 76 – AMRAP 8′ – Partners
30 DU
20 Wallball (8/10kg)
10 Jump Wall Shoot medball 12kg

 

07.04.2018
WOD 77 – Team Wod – Trios

Wod 1 – 4RFT
30 Deadlift Syncro (duplas) 70 pullup hold 
15 Box Jump over- DL hold

WOD 2 – AMRAP 8′
40 Burpees over fancing bar
60 Thrusters (40/29)
150 SU
Max. Knee Raise Syncro

 

09.04.2018
WOD 78 – AMRAP 10′
10 Hang Power Clean (50/35)
8 Front Squat
6 Pullup

10.04.2018
WOD 79 – 5RFT
16 KB Push Press (16/12)
8 V-situp
50 Stepup Climber

13.04.2018
WOD 82 – AMRAP 8′
20 Situp medball (9/6)
10 T2B
5 HSPU

14.04.2018
WOD 83.1 – AMRAP 8′
15 DU
5 Power Clean (60/42)
5 Split Jerk

83.2 – 4RFT
8 Power Snatch (40/29)
4 OHS
Unbroken
5 Burpees in broken

16.04.2018
WOD 84 – For time
Benchmarck Annie
50 40 30 20 10
DU
SITUP

17.04.2018
WOD 85 – EMOM 7′
5 Pushup
Max. Squat Clean (40/29)

18.04.2018
WOD 86 – 6RFT
200m Run
10 Pullup
10 Front Lunge (32/25)

19.04.2018
WOD 87 – AMRAP 8′
21 Montaim Climber
15 Box Jump
9 Burpee

23.04.2018
WOD 89 – 6RFT- 1° wod de aniversário de 17 anosFFCT – Centro de Treinamento
Partners
17 Burpee
17 Wallball(8/10)
17 Pushup
17 Knee Raise

24.04.2018
WOD 90 – For time – Duplas
2° WOD de aniversário 17 anos FFCT – Centro de Treinamento
800m Run Atlas (8/10)
170 DU ou 340 SU
170 Montaim Climber
800m Run

25.04.2018
WOD 91 – AMRAP 17′ – Partner
9 Clean and Jerk (50/35)
8 Hang Power Snatch (50/35)

27.04.2018
WOD 93 – For time – cap. 17′ – Partner
85 DU ou 170 SU
34 KB Swing (24/16)
85 DU
34 Squat Clean (50/35)
85 DU
34 Push Press

28.04.2018
WOD 94.1 – AMRAP 10′ – Partner
10 Burpee Box Jump
20 Knee Raise Syncro
200m Run

94.2 – AMRAP 7′
20 Air Squat Syncro
10 V up
20 Sky Band
5 Pull up

30.04.2018
TEAM WOD – TRIO
WOD 95.1 – AMRAP 10′
10 box Jump over / pullup hold
20 Pushup Syncro

95.2 – 5RFT – Cap. 10′
20 Deadlift Syncro (80/60) – dupla
30 DU / deadlift hold dupla
10 Burpees Syncro Dupla

02.05.2018
WOD 96 – AMRAP 7′
30 Russian Twister (10)
12 Power Snatch (44/31)
9 Burpee over bar

03.05.2018
WOD 97 – BenchMark – FRAN
21 – 15 – 9
THRUSTER (40/29)
PULLUP
COMPARAR COM 27.09.2017

04.05.2018
WOD 98 – AMRAP 15′
200m Run
50 DU

05.05.2018
WOD 99.1 For time
30 Power Clean (50/35)
40 Front Squat
50 Push Press

99.2 – AMRAP 8′
7 Hang Power Snatch (40/29)
4 OHS
15 KB Swing (24/16)

07.05.2018
WOD 100 – EMOM 10′
3 HS Strict
Max. Situp medball (6/9)

08.05.2018
WOD 101 – 3RFT
30 DU
15 OHS (42/29)
30 DU
15 Snatch

09/05/2018
WOD 102 – AMRAP 10′
80m Run
30 V situp.
30 Air Squat

10.05.2018
WOD 103 – AMRAP 8′
9 Hang Power Clean (50/35)
7 Push Press
5 Row Ring

11.05.2017
WOD 104 – BenchMark Helen
3RFT
400m Run
21 KB Swing (24/16)
12 Pull up

12.05.2018
WOD 105
AMRAP 9′ (individual)
20 DU unbroken (cada quebra 5 squat jumping)
80m Sprint

3RFT
30 Box Jump over
30 Burpees

 

14.05.2018
WOD 106 – For time
Benchmark Grace
30 Clean and Jerk (60/41)

Compare com 02/12

15.05.2018
WOD 107 – 7RFT
30 Lunge
20 Pushup
10 Pullup

17.05.2018
WOD 109 – BenchMark
Diane 21 – 15 – 9
Deadlift (105/70)
HSPU

19.05.2018
WOD 111
AMRAP 8′
10 Deadlift Syncro 80
10 Burpee over bar Syncro
20 Knee Raise

AMRAP 12′
60 DU
50 Squat Clean (40/29)
40 Split Jerk
30 V-up
20 Pullup
Max. Thruster

21.05.2018
WOD 112 – For time
800m Run
15 Burpees
400m Run 
10 Burpees
200m Run
10 Burpees
100m Run
15 Burpees

24.05.2018
WOD 115 – AMRAP 10′
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50
DU
KB SWING (16/24)

25.05.2018
WOD 116 – 4RFT
20 Montaim Climber
20 T2B
20m Lunge Walking

 

28.05.2018
10 Pullup
20 KB Swing (24/16)
30 KB Squat
100 DU
30 KB Squat
20 KB Swing
10 Pullup

29.05.2018
WOD 119 – AMRAP 7′
100m Run OH Plate (10)
20 Front Jumping Jack Plate (10)

30.05.2018
WOD 120 – For time – cap 10′
1.2.3.4.5.6.7.8.9.10
Deadlift (60/43)
Push Press (60/43)

31.05.2018
TEAM WOD (Trios)
Workout 1 – AMRAP 9′
30 Box Jump over
20 Thruster (35/25)
10 Burpee / SOH Hold (35/25)

Workout 2 – 4RFT
45 Hang Power Clean (35/25)
20 Pushup Syncro Knee Raise (dupla)
45 Front Squat (35/25)

04.06.2018
WOD 123 go – For time
800m Run
20m Lunge Walking (16/12)
40 Box Jump 
20 Pushup
20 Spraw
40 Box Jump
20m Lunge walking
800m Run

05.06.2018
WOD 124 – AMRAP
3′
20 Burpees over bar
Max. Thrusters (40/29)
Rest 1′
3′
20 Burpees over bar
Max. Clean (40/29)
Rest 2′
3′
20 Burpees over bar
Max. Front Squat(40/29)

07.06.2018
WOD 126
9RFT (trio) 6RFT Dupla – cap. 17′
2 Rope Climb
15 Hang Squat Clean (40/29)
15 Pushup hand release
30 SU

11.06.2018
WOD 129 – 4RFT
200m Run
10 Power Snatch (46/31)

12.06.2018
WOD 130 – AMRAP 12′
40 Russian Twister (10)
20 Box Jump over
10 V Situp

13.06.2018
WOD 131 – 4RFT
20 wallball (9/6)
10 T2B
5 Jump Wall

14.06.2018
WOD 132 – AMRAP 9′
30 DU
20 KB Swing (24/16)
10 Pullup

18.06.2018
WOD 135 – For time cap 12′
20 HSPU
30 V Situp
50 Air Squat Jumping
30 V Situp
20 HSPU

19.06.2018
WOD 136 – 4RFT
15 Clean and Jerk (50/35)
400m Run

20.06.2018
WOD 137 – AMRAP 8′
40 DU
20 Pushup
2 Bar MU

22.06.2018
WOD 139 – AMRAP 7′
10 Box Jump Side
8 KB Front Lunge (32/24)
6 T2B

25.06.2017
WOD 141 – AMRAP 10′
15 Deadlift (50/35)
5 Hang Power Snatch (50/35)
20 DB Clean and Jerk (12/16)

26.06.2018
WOD 142 – AMRAP 8′
10 Box Jump over
5 HSPU
5 Dip

27.06.2018
WOD 143 – EMOM 7′
5 KB Swing 24/16kg
Max. Burpees facing over KB

29.06.2018
WOD 144 – For time
100 DU ou 300 SU
90 Air Squat
80 K2E
70 Lunge Jumping
60 Pullup
50 DU ou 150 SU
40 Air Squat
30 K2E
20 Lunge Jumping
10 Pullup

29.06.2018
WOD 145 – 3RFT
12 Hang Power Clean (40/29)
9 Thrusters
7 V situp

02.07.2018
WOD 146 – For time – cap 12′
20 DU
10 WALLBALL (9/6)
5 Pullup 
40 DU
20 Wallball
10 Pullup
80 DU
40 Wallball
20 Pullup

03.07.2018
WOD 148 – AMRAP 20′
800m Run
15 Box Jump

05.07.2018
WOD 150 – 4RFT
30 Air Squat
15 Pushup
15m Lunge Walking
1 Rope Climb

06.07.2018
WOD 151 – AMRAP 9′
21 KB Swing (24/16)
15 Box Jump over
9 Burpee

07.08.2018
WOD 152 – TEAM WOD – Dupla
3RFT
9 Pullup
15 KB Push Press (32/24)
15 KB Squat (32/24)

AMRAP 8′
2 – 4 – 6 – 8 – 10 – 12 – 14…
Wall Squat Hold (1)
Pushup (2)
Clean (35/50) (2)

10.07.2018
WOD 153 – 5RFT
12 Front Lunge (40/29)
9 Split Jerk
6 T2B

11.05.2018
WOD 154 – Open 12.1
AMRAP 7′
Maximo de Burpees

12.07.2018
WOD 155 – 4RFT
50 DU
7 HSPU
5 Hang Power Snatch (50/35)
3 OHS

16.07.2018
WOD 157 – AMRAP 15′ – Dupla
10 HSPU
20 Pullup
30 Lunge Jumping

17.07.2018
WOD 158 – AMRAP 7′ – Dupla
5 Thruster (40/29)
10 Burpee over bar Syncro
20 Knee Raise

18.07.2018
WOD 159 – 3RFT – Dupla
50 SU
20 Push up
20 Situp
20 Wallball (10/6)
100m Run Syncro

19.07.2018
WOD 160 – AMRAP 7′ – Dupla
10 Power Clean (50/35)
10 Box Jump over
10 Push Press (50/35)
10 Box Jump over

20.07.2018
WOD 161 – For time – cap. 21′ – Dupla
100m Run Syncro
10 KB Swing (24/16)
20 Air Squat 
200m Run Syncro
20 KB Swing
40 Air Squat
400m Run Syncro
30 KB Swing
60 Air Squat
800m Run Syncro
40 KB Swing
80 Air Squat

23.07.2019
WOD 163 – AMRAP 8′
20 DU
20 Montaim Climber Double
1 escadaria
Cada round acrescenta +1 escadaria

24.07.2018
WOD 164 – EMOM 6′
5 Front Squat (40/29)
Max. Hang Power Clean (40/29)

25.07.2018
WOD 165 – 5RFT
20 Pushup
30m Lunge Walking
2 Bar Muscle up

26.07.2018
WOD 166 – AMRAP 15′
15 Wallball (10/8)
15 Box Jump
30 DU

27.07.2018
WOD 167 – EMOM 8′
5 BURPEE
MAX. REP. T2B

30.07.2018
WOD 169 – 5RFT – Duplas
40 Air Squat Jumping
20 V Situp
10 Bench Press (50/35) ou 20 Pushup

31.07.2018
WOD 170 – AMRAP 15′
30 Situp Plate (20/15)
20 Globet OH (20/15)
30 Russian Twister (20/15)
20 Lunge Walking OH (20/15)
30 DU

01.08.2018
WOD 171 – FOR TIME – CAP. 10′
3 – 6 – 9 – 12 – 15 – 18 – 21
BOX JUMP OVER
BURPEE

04.08.2018 – 174

WOD 1 – AMRAP 8′ – Dupla
30 WALLBALL UNBROKEN /cada quebra 4 sprints 10m
30 Row Situp Syncro

WOD 2 – 4RFT
10 Burpee Box Jump over / Knee Raise
10 Hang Squat Clean (40/29) / Knee Raise

06.08.2018
WOD 175 – EMOM 9′
5 Hang Power Clean (40/29)
Max. Burpees over bar

07.08.2018
WOD 176 – BenchMark Annie
Comparar com dia 16.04 – wod 84
50 – 40 – 30 – 20 – 10
DU (SU x3)
Situp

09.08.2018
WOD 178 – AMRAP 8′
2 – 4 – 6 – 8 – 10 – 12
SQUAT Clean (50/35)
T2B
Burpee plate

10.08.2018
WOD 179 – 4RFT
800m Run
10 Box Jump over

13.08.2018
WOD – 181 – For time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Wallball ( 10/8)
Power Snatch (50/35)

14.08.2018
WOD 182 – AMRAP 20′
Benchmark “Nancy”
5 Pullup
10 Pushup
15 Air Squat

15.08.2018
WOD 183 – 3RFT
20 KB Swing (24/16)
20 KB SDHP
200m Run Atlas 9/6
5 WALL Jump

16.08.2018
WOD 184 – For time – Duplas – cap. 12′
60 Lunge Jumping
30 T2B
60 Burpee Box Jump
30 T2B
60 Lunge Jumping

17.08.2018
WOD 185 – EMOM 8′
1 Wall Climb ou 20′ de HS hold
Max. Push Press (35/50)

18.01.2018
WOD 186.1 – AMRAP 8′ – Duplas
1° atleta
Buy in 10 Burpee
2′ Front Squat (35/25) 
2° atleta
Buy in 10 Burpee
2′ Squat Clean (35/25)
Syncro 1 e 2
Buy in 10 Burpee
2′ Knee Raise
Alternando
2′ Burpees

186.2 – For time- cap 10′
5 – 10 – 15 – 20 – 25 – 30
Hang Power Snatch (35/25)
HSPU
DU

20.08.2018
WOD 187 – 2RFT
800m Run
50 Russian Twister (10)
30 Squat Clean (40/29)

Scale – 4RFT – 1/2 rx

21.08.2018
WOD 188 – For time cap. 15′
100 DU
20m Bear Walk
80 DU
40m Bear Walk
60 DU
60m Bear Walk
40 DU
80m Bear Walk
20 DU
100m Bear Walk

22.08.2018
WOD 189 – AMRAP 9′ – Duplas
20 Deadlift Syncro (80/60)
20 DB Snatch (16/12) / OH Hold (20/15)
10 DB OHS (16/12) / Pullup Hold

23.08.2018
WOD 190 – AMRAP 12′
30 Air Squat
20 Vup
10m Handstand Walking
5 Dip

 

25.08.2018
WOD 191 – 3RFT – cap. 14′
10 Burpee Box Jump
10 Clean and Jerk (60/42)

25.08.2018
WOD 192.1 – 4RFT – Dupla
200m RUN KB
10 Pullup
50 Air Squat Syncro
20 Situp Medball (6/10) Syncro

192.2 – AMRAP 8′
20 DU ou 60 SU
20 Montaim Climber Syncro
20m Broad Jump
4 Ring MU ou 8 Drill MU ou 10 Row Ring

 

27.08.2018
WOD 193 – For time in Partners – cap 15′
20 DU
50 Pushup
20 DU
100 Air Squat
50 K2E
20 DU
100 Air Squat
20 DU
50 Pushup
20 DU

28.08.2018
WOD 194 – For time – cap. 10′
8 – 16 – 24
Front Lunge (40/29)
Pullup

29.08.2018
WOD 195 – AMRAP 9′
10 Hang Power Snatch (44/31)
10 Burpee over bar
5 Dip
1 Rope Climb

30.08.2018
WOD 196 – AMRAP 10′ – Partners
200m Atlas / Squat hold
30 DU / Plank
Umbroken, in broken 5 Burpees

31.08.2018
WOD 197 – For time
21 – 15 – 9
KB SWING (24/16)
OHS (40/29)

01.09.2018
WOD 198 – Team – Trios
198.1 – EMOM 8′
1 – Box Jump
2 – Clean (35/25)
3 – Push Press (35/25)
4 – Burpees Syncro Trio

198.2
100 Lunge Jumping
50 Pushup
100 Air Squat (Syncro Dupla)
50 V up
100 Globet OH (20/15)

03.09.2018
199 – AMRAP 14′
40 Row Situp
30 Lunge
20 Pushup
10 Ring Row

04.09.2018
WOD 200 – EMOM 6′ – Dupla
1 – max. Montaim Climber Double Syncro
2 – max. Power Clean (35/25) atleta 1
3 – max. Push Press (35/25) atleta 2

05.09.2018
WOD 201 – BenchMark “MARY”
AMRAP 20′
5 HSPU
10 Pistol
15 Pullup

10.09.2018

WoD – 203 – AMRAP 10′

200m Run
3 Squat Snatch (50/35)
5 Ring Row

11.09.2018
WOD 204 – AMRAP 6′ – Dupla e Juiz
Buy in 5 Burpees
2′ Wallball (10/6) – atleta 1
Buy in 5 Burpees
2′ Squat Clean (35/25) – atleta 2
Buy in 5 Burpees Syncro
2′ Push Press (35/25) – atleta 1 e 2

11.09.2018
WOD 205 – 4RFT – Duplas
20 GHD Situp
40 Lunge
20 Knee Raise Syncro

13.09.2018
WOD 206 – 8RFT – cap. 10′
20 DU – umbroken
Broken 1 Wall Climb

14.09.2018
WOD 207 – 3RFT- cap. 10′
20 Box Jump over
10 Cluster (40/29)

17.09.2018
WOD 209 – FOR TIME- cap. 15′
25 Burpees
20 T2B
10 Burpees
20 T2B
10 Burpees
20 T2B
25 Burpees

 

W18.09.2018
WOD 210 – For time cap 7′ Duplas
50 Russian Twister Syncro (10/5)
50 Power Clean (35/25)
50 Situp Syncro (9/6)
50 Thruster (35/25)

19.09.2018
WOD 211 – AMRAP 7′ – Dupla
9 HSPU
15 Box Jump Syncro
21 KB Swing (16/12)

20.09.2018
WOD 212 – 5RFT
50 DU
50 Montaim Climb
50 Step up climb

21.09.2018
WOD 213 – For time -cap 15
Benchmark Karen
150 Wallball (9/6)

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