Programação: Semana 34 * 19 a 24-agosto-24

SEG.,19-08-2024 #WOD477

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

#WOD477 ``POWER WITH POWER´´

FOR TIME - CAP 14'

27 - 18 - 9

Hang Snatch

Box Jump Over

RX: 50 ~ 35kg / 60 ~ 50 cm

Inter.: 44 ~ 29kg / 60 ~ 50 cm

Scale: 34 ~ 25kg / 60 ~ 50 cm

Beginner: ? kg / 60 ~ 50 cm (step)

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TER.,20-08-2024 #WOD478

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

#WOD478

FOR TIME - CAP 18

10 ROUNDS

7 Pull up

7 Thruster

21 Double Unders

RX: 44 ~ 29kg / ~ Padrão / ~ DU

Scale: 36 ~ 25kg / ~ BandPullUp / ~ 2x SU

Beginner: ? kg / ~ Ring Row / ~ SU

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QUA.,21-08-2024 #WOD479

STRENGHT (Powerlifting): ``BENCH PRESS´´ - 6/8

#WOD479 ‘‘LOW BACK BURN’’

FOR TIME - CAP 18'

21 - 18 - 15 - 12 - 9 - 6 - 3 reps - Deadlift vídeo

9 - 8 - 7 - 6 - 5 - 4 - 3 reps - Kipping Deficit HSPU vídeo

1 - 1 - 1 - 1 - 1 - 1 - 1 rep - 100 meter run

Elite: 100 ~ 65kg / 20 ~ 10kg (plates hspu)

RX: 84 ~ 49kg / ~ K.HSPU

Inter.: 70 ~ 47kg / ~ Abmat

Scale: 50 ~ 35kg / ~ Abmat+Plate

Beginner: ? kg / ~ Opção A e Opção B

Beginner - OPÇÃO A: Eccentric only handstand push up vídeo

Beginner - OPÇÃO B: Box Pike Push up vídeo

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QUI.,22-08-2024 #WOD480

STRENGHT: CORE

#WOD480 - AMRAP 14'

5 Clean

6 Left Single Dumbbell Hang Power Snatch

6 Left Single Dumbbell Hang Power Snatch

8 Toes-to-bar

1 minute Mandatory Rest

RX: 50 ~ 35kg / 20 ~ 16kg / ~ Padrão

Inter.: 40 ~ 29kg / 18 ~ 14kg / ~ Peitoral

Scale: 30 ~ 25kg / 14 ~ 10kg / ~ Quadril

Beginner: ? kg / ? kg / ~ KneeRaise

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SEX.,23-08-2024 #WOD481

SKILL (Gymnastic): ``BAR MUSCLE UP´´

#WOD481 ``CUTE-CUTE´´

AMRAP 15'

30 single under

20 Sit up

5 Burpee Pull Up/Burpee Bar Touch

100m Low Intensity Run

RX: Padrão ~

BG: Burpee Bar Touch ~

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SÁB.,24-08-2024 #WOD482

#WOD 1

FOR TIME - CAP 12' - ``Team Firestorm´´

(QUARTETO)

PART 1: completes 3 rounds for time of:

15 Overhead Squat(A), simultaneously, 11 Burpees over Bar(B)**

Then, (em seguida)

PART 2: completes 3 rounds for time of:

15 Overhead Squat(C), simultaneously, 11 Burpees over Bar(D)

##REST 5'

#WOD 2

(QUARTETO)

FOR TIME - CAP 16' - ``Two Friends´´

120 Two Friends syncro Wall Ball

50 Two Friends syncro Pull up

40 Two Friends syncro Toes-to-bar

30 Two Friends syncro Power Snatch

RX: 50 ~ 35kg / 20 ~ 14lbs / ~ Padrão / Padrão

Inter.: 40 ~ 29kg / 16 ~ 12lbs / ~ Padrão / Peitoral

Scale: 34 ~ 25kg / 14 ~ 10lbs / ~ BandPullUp / Quadril

Beginner: ? kg / ? lbs / ~ JumpPullUp / KneeRaise