Programação: Semana 31 * 29 a 03-agosto-24

SEG.,29-07-2024 #WOD459

Técnica/SKILL (Gymnastic): ``RING MUSCLE UP´´

#WOD459

AMRAP 15'

12 Alternating Dumbbell Snatch to Reverse Lunge (22 /18kg)

10 Push up

8 Box Jump (60/50cm )

6 Burpee Over Dumbbell

---

TER.,30-07-2024 #WOD460

Técnica/SKILL (Weightlifting - LPO): ``SNATCH´´

#WOD460

FOR TIME - CAP 16

RX

1000 meter Run

8 Low Hang Snatch (50%)

60 Double Under

-----

800 meter Run

8 Low Hang Snatch (50%)

80 Double Under

-----

600 meter Run

8 Low Hang Snatch (50%)

100 Double Under

INTERMEDIÁRIO

800 meter Run

8 Low Hang Snatch (50%)

60 Double Under

-----

600 meter Run

8 Low Hang Snatch (50%)

80 Double Under

-----

400 meter Run

8 Low Hang Snatch (50%)

100 Double Under

SCALE

600 meter Run

8 Low Hang Snatch (50%)

120 Single Under

-----

400 meter Run

8 Low Hang Snatch (50%)

160 Single Under

-----

300 meter Run

8 Low Hang Snatch (50%)

200 Single Under

BEGINNER

300 meter Run

8 Low Hang Snatch (50%)

60 Single Under

-----

300 meter Run

8 Low Hang Snatch (50%)

80 Single Under

-----

300 meter Run

8 Low Hang Snatch (50%)

100 Single Under

---

QUA.,31-07-2024 #WOD461

STRENGHT (CORE)

#WOD461

AMRAP 14'

8 Barbell Front Rack Box Step Up (44/29kg)

10 Toes-to-bar

20 Wall Ball (20/14kg)

100 Low Intensity Run Pista

---

QUI.,01-08-2024 #WOD462

STRENGHT (Powerlifting): ``BENCH PRESS´´ - 3/8

#WOD462

FOR TIME - CAP 18'

05 ROUNDS

15 Dual Dumbbell Shoulder to Overhead (20/16 kg)

4 Wall Walk

30 Crossover Single-Under

8 Kipping Handstand Push-Up

META: Sub-15'

---

SEX.,02-08-2024 #WOD463

SKILL (Gymnastic): ``BAR MUSCLE UP´´

#WOD463

FOR TIME - CAP 15'

04 ROUNDS

4 Bar Muscle Up / 6 Chest-To-Bar / 8 Pull-Ups

6m Handstand Walk / 12 Wall Facing Shoulder Taps

12m Single Arm Kettlebell Rack Walking Lunge

1 Rope Climb

6m HSW - Handstand Walk / 12 Wall Facing Shoulder Taps

---

SÁB.,03-08-2024 #WOD464A_B

#WOD464A

AMRAP 10'

15 - Wall Ball (A), simultaneamente, 15 - Hang Dumbbell Snatch (B) + REST (C)

15 - Wall Ball (B), simultaneamente, 15 - Hang Dumbbell Snatch (C) + REST (A)

15 - Wall Ball (C), simultaneamente, 15 - Hang Dumbbell Snatch (A) + REST (B)

REST 5'

#WOD464B

FOR TIME - CAP 18

03 ROUNDS

30 Hang Squat Snatch (1) + Bar Hang Hold (1)

30 Back squat (1), syncro Dumbbell Back Squat (1)

100 Double Unders