Programação: Semana 32 * 05 a 10-agosto-24

SEG.,05-08-2024 #WOD465

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

#WOD465

AMRAP 14"

Run (categorias)

6 Power Snatch (60%)

1 RC LegLess + Rope Climb (4m)/ RC normal (ver categorias)

Elite: ~ = @60%PR / ~ 600 m / 1 LegLess RC (4m) + 1 RC (4m)

RX: ~ = @60%PR / ~ 600 m / 2 Rope Climb (4m)

Inter.: ~ = @60%PR / ~ 500 m / 1 RC (3.5m)

Scale: ~ ≤ @60%PR / ~ 500 m / 1 RC (3m)

Beginning: ~ ≤ @60%PR / ~ 300 m / 1 RC (2.5m)

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TER.,06-08-2024 #WOD466

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

#WOD466

``POITRAS´´

AMRAP in 15 minutes

Buy-in: 50 Kettlebell Swing americano

Then, AMRAP in remaining time of:

4 Deadlift

7 Strict Pull up

18 Push Up

21 Kettlebell Swing americano

Elite: 120 ~ 85kg / 24 ~ 16kg / ~ Strict Pull Up / Push up Padrão

RX: 96 ~ 67kg / 20 ~ 14kg / ~ Kipping Pull Up / Push up Padrão

Inter.: 76 ~ 53kg / 16 ~ 12kg / ~ Kipping Pull Up / Push up Abmat

Scale: 62 ~ 43kg / 14 ~ 10kg / ~ Band Pull Up / Push up Joelho

Beginning: ? kg / ? kg / ~ Ring Row / Push up Joelho+Abmat

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QUA.,07-08-2024 #WOD467

STRENGHT: CORE

#WOD467

FOR TIME - CAP 14'

04 ROUNDS

10 Toes-to-bar

50 Crossover Single-Under

10 Box Jump

RX: ~ Padrão / ~ X-SU / 60 ~ 50cm

Inter.: ~ Peitoral / ~ X-SU / 60 ~ 50cm

Scale: ~ Quadril / ~ SU / 60 ~ 50cm

Beginner: ~ KneeRaise / ~ SU / 60 ~ 50cm-Step Up

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QUI.,08-08-2024 #WOD468

STRENGHT (Powerlifting): ``BENCH PRESS´´ - 4/8

#WOD468

FOR TIME - CAP 18'

3 - 4 - 5 - 6 - 7 - 6 - 5 - 4 - 3

Strict Handstand Push Up

6 - 8 - 10 - 12 - 14 - 12 - 10 - 8 - 6

Alternating Dumbbell Squat Snatch

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

Burpee Box Get Over

META: Sub-15'

Elite: 22 ~ 18kg / ~ Strict HSPU / ~ 120cm / Padrão

RX: 20 ~ 16kg / ~ Kipping HSPU / ~ 120cm / Padrão

Inter.: 18 ~ 14kg / ~ Abmat / ~ 100cm / Abmat

Scale: 14 ~ 10kg / ~ Abmat+Plate / ~ 100cm / Joelho

Beginner: ? kg / ~ Eccentric HSPU ou Box Pike Push up / ~ 75cm / Joelho+Abmat

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SEX.,09-08-2024 #WOD469

SKILL (Gymnastic): ``BAR MUSCLE UP´´

#WOD469

ELITE

3 Complex (1 - BMU + 1 - PULLOVER)

6 Single Dumbbell Clean and S2OH

6 Single Arm Dumbbell Overhead Squat

6m HSW - Handstand Walk

100m Low Intensity Run

6m HSW - Handstand Walk

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RX

3 Complex (1 - Box BMU + 1 - Box PULLOVER)

6 Single Dumbbell Clean and S2OH

6 Single Arm Dumbbell Overhead Squat

1 m (4X) HSW - Handstand Walk to Wall (2)

100m Low Intensity Run

1 m (4X) HSW - Handstand Walk to Wall (2)

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INTERMEDIÁRIO / SCALE / BEGINNER

6 Variações de "Knee Raise"

6 Single Dumbbell Clean and S2OH

6 Single Arm Dumbbell Overhead Squat

12 Wall Facing Shoulder Taps

100m Low Intensity Run

12 Wall Facing Shoulder Taps

Elite: 22 ~ 18kg / ~ Padrão

RX: 20 ~ 16kg / ~ Box BMU/P.Over / HSW to Wall

Inter.: 18 ~ 14kg / Tuck Ice Cream Maker / WFST - Wall Facing Shoulder Taps (marca 2)

Scale: 14 ~ 10kg / Knee to Elbow / Wall Facing Shoulder Taps (marca 3)

Beginner: ? kg / Hanging Knee Raises / Wall Facing Shoulder Taps (marca 4)

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SÁB.,10-08-2024 #WOD470

#WOD470A

MINUTOS 0 a 3' AMRAP

MAX Hang squat Snatch

MINUTOS 3 a 5' REST

MINUTOS 5 a 14'

FOR TIME - 04 ROUNDS

15 Barbell Front Rack Box Step Up

15 Back squat

10 Pull Up

RX - > 50 - 39kg | > - Padrão - Box 50cm (M/F)

Inter. - > 40 - 29kg | > - Padrão - Box 50cm (M/F)

Scale - > 34 - 25kg | > - BandPullUp - Box 50cm (M/F)

Beginning - > ? - ?kg | > - JumpPullUp - Box 50cm (M/F)

REST 5'

#WOD470B

ONE ROUND FOR TIME - CAP 14

100 Wall ball sync Air Squat (3)

80 Deadlift

40 Snatch

30 T2b + (1 Bar Hang Hold) + (1 Deadlift Hold)

30 Bar Facing Burpee

RX - > 50 - 39kg | > 20 - 14lbs | > - Padrão

Inter. - > 40 - 29kg | > 16 - 12lbs | > - Peitoral

Scale - > 34 - 25kg | > 14 - 10lbs | > - Quadril

Beginning - > ? - ?kg | > ? - ?lbs | > - KneeRaise"