Programação: Semana 30 * 22 a 27-julho-24

SEG.,22-07-2024 #WOD453

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

#WOD453

FOR TIME - CAP 15

05 ROUNDS

15 Box Jump Over

10 Hang Snatch (40%)

5 Pull Up

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TER.,23-07-2024 #WOD454

SKILL (Gymnastic): ``RING MUSCLE UP´´

#WOD454

FOR TIME - CAP 16'

05 ROUNDS

6 Handstand push-ups

6 Push Up

6 Burpee touch bar

12 Alternating Dumbbell Hang Clean and Jerk

60m - Shuttlle Run (5 X 6+6m)

META: Sub-13'

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QUA.,24-07-2024 #WOD455

STRENGHT (CORE)

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AMRAP 14'

600m Run

15 Deadlift (40%)

10 Toes-to-bar

1 Rope Climb LegLess / 1 Rope Climb

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QUI.,25-07-2024 #WOD456

STRENGHT (Powerlifting): ``BENCH PRESS´´ - 2/8

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AMRAP 14'

200m Farmers Walk (20 / 16 kg)

6m Handstand Walk / 12 - Wall Facing Shoulder Taps

10 Wall Ball (30/20lbs)/ 15 - Wall Ball (20/14lbs)

2 Burpee Bar Muscle Up / 8 - Burpee Knee Raise

2 Burpee Pull Over / *** [não faz]

6m Handstand Walk / 12 - Wall Facing Shoulder Taps

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SEX.,26-07-2024 #WOD457

SKILL (Gymnastic): ``BAR MUSCLE UP´´

#WOD457

FOR TIME - CAP 16

06 ROUNDS

12 Dual Dumbbell Front Rack Squat (22/18kg par)

9 Dual Dumbbell Squat Clean

6 Dual Dumbbell Shoulder-to-overheads

50 Crossover Single-Under / 100 ou 50 Single-Under

META: Sub-14'

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SÁB.,27-07-2024 #TeamWOD458

``TUDER´´

For Time - 59'59"

BUY IN (para começar)

1,6k / Adaptações: 800m / 600m / 300m Partner Run (BUY IN)

Acumular 31 Push-Ups p/ cada (Apenas 1 executando por vez.)

``Then´´ (em seguida), 20 ROUNDS of:

3 Deadlift (1), syncro Single DB Deadlift (1)

3 Clean & S2OHead (1), syncro Single Clean & S2OHead (1)

3 Front Squat, (1), syncro Single DB Front Squat (1)

 ``Then´´ (em seguida):

Acumular 31 Push-Ups p/ cada

1,6k / Adaptações: 800m / 600m / 300m Partner Run

Barra: 60/43kg, Dumbbell: 22/18kg