WORKSHOP- ARRANQUE

https://www.facebook.com/events/1762271160684850/

TEAM WOD

TEAM WOD: for time   2 Rondas

• Front Rack Lunges with 60kg / 50kg 100 m

5x Snatches with 50kg / 40kg

5x Push Jerk with 50kg / 40kg

*******Cada vez que a barra vai ao chão o companheiro começa a sequência com 5 snatch e 5 push jerk,  depois maior numero metros em  lunge*******

WOD2:  for time

Clean Jerk     5/4/3/2/1

Double Unders 50/40/30/20/10

Power Clean 90 KG

http://youtu.be/_0DscevuOAM

Squat -Clean-Jerk

http://youtu.be/KDhyu_pwx1c

WOD:05122014

 Warmup:  
Wall Ball Carry 1
 Hip Down Walking
jumping Burpee             

 WorkOut:   Pistol Squat  +  pull ups                      

 WOD:  AMRAP 10 "    
 6 Shoulder OVer Head  (40/30 KG)
9 HangPower Clean 
12 Box Jump   (40Kg/30Kg 60cm40cm)       

Descançar .2 min.   

WOD: 5 Rondas p/ tempo   "Cindy"

-Corrida
-15 Over Head Squat ( 40kg/30kg)

WOD:28112014

Aquecimento Técnica:
Geral
Técnica Clean
OverHead Squat
Med Ball
                                                        

WOD:
Time Cap:  25 min

CHIPPER :    

00 Power Clean  (40KG/60Kg)
00 Burpee / BroadLine  (Saltar)
00 Kett Squat 
00 Shoulders Over Head
00 Pull Ups
00 Box Jump
00 wallball

WOD:26112014

WarmUp : 
WeightLifting tecnhique

WORKOUT: EMOM  15 min: 
(60 Kg/40KG) 5 DeadLift 5 Power Clean                                                         

WOD: Amrap 7 min   
1  Air Squat  ----- Sprint----- 1 Burpees;      
2  Air Squat  ----- Sprint ---- 2 Burpess ;
3  Air Squat  ----- Sprint ---- 3 Burpess ;
................................................................
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10 Air Squat ----  Sprint ----- 10 Burpees