Programação: Semana 35 * 26 a 31-agosto-24

SEG.,26-08-2024 #WOD483

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

#WOD483 ``FULL CIRCLE´´

For Time - CAP 18'

600 meter Run / 300 meter Run

30 Snatch

10 Toes-to-Bar

2 minute Rest

Then,

10 Toes-to-Bar

30 Snatch

600 meter Run / 300 meter Run

RX: ~ 600 m / 50 ~ 35kg

Inter.: ~ 600 m / 40 ~ 29kg / ~ Peitoral

Scale: ~ 600 m / 34 ~ 25kg / ~ Quadril

Beginner: ~ 300 m / ? kg / ~ KneeRaise

---

TER.,27-08-2024 #WOD484

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

#WOD484

FOR TIME - CAP 18

6 - 9 - 12 - 15 - 18

Burpee Pull Up

50 - 40 - 30 - 20 - 10

Crossover Single-Under

18 - 15 - 12 - 9 - 6

Back squat

RX: 50 ~ 35kg / ~ X-SU / ~

Inter.: 40 ~ 29kg / ~ X-SU / ~

Scale: 34 ~ 25kg / ~ SU / ~ Burpee Bar Touch

Beginner: ? kg / ~ SU / ~ Burpee Bar Touch

QUA.,28-08-2024 #WOD485

STRENGHT (Powerlifting): ``BENCH PRESS´´ - 7/8

#WOD485

AMRAP 14'

5 Deadlift

10 Box Jump

10 Push up

Elite: 100 ~ 65kg / 60-50 cm

RX: 84 ~ 49kg / 60-50 cm

Inter.: 70 ~ 47kg / / 60-50 cm / ~ Abmat

Scale: 50 ~ 35kg / / 60-50 cm / Joelho

Beginner: ? kg / 60-50 cm Step up / Joelho+Abmat

---

QUI.,29-08-2024 #WOD486

STRENGHT: CORE

#WOD486

AMRAP 14'

8 Handstand Push Up

6m Handstand Walk / 18m - Single KB OH Carry

1 Rope Climb

6m Handstand Walk / 18m - Single KB OH Carry

12 Single Dumbbell S2OH (Shoulder to overhead)

Elite: ~ Kip.HSPU / 22 ~ 18kg / ~ Estrutura

RX: ~ Kip.HSPU / 20 ~ 16kg / ~ Estrutura

Inter.: ~ Abmat / 18 ~ 14kg / ~ Verm

Scale: ~ Abmat+Plate / 14 ~ 10kg / ~ Azul

Beginner: ~ Opção A e Opção B / ? kg / ~ Preto ou 2xSolo

---

SEX.,30-08-2024 #WOD487

SKILL (Gymnastic): ``BAR MUSCLE UP´´

#WOD487 ``Regenerative training´´

FOR TIME - CAP 20

3 - 3 - 3 - 3 - 3

Complex de Barra

50 - 40 - 30 - 20 - 10

Single Unders - pula corda

30 - 25 - 20 - 15 - 10

Box Step up

RX: 30 ~ 20kg / 60 ~ 50cm / ~

Scale: 20 ~ 15kg / 60 ~ 50cm / ~

Beginner: ? kg / 50 ~ 30cm / ~ SU ou Polichinelo

Detalhamento do Complex

*Complex

2 - Clean

2 - Front squat

2 - Shoulder Press

2 - Back Squat

2 - Shoulder Press Behing the Neck

---

SÁB.,31-08-2024 #WOD488

#TEAMWOD488 (TRIO)

AMRAP 30"

1 Complex (2 Snatch + 2 Hang Snatch + 2 OHS)

5 Burpee D-ball Box Get Over

10 Pull Up (syncro)

(01 round completo para cada. Um Partner ajuda no "pull up syncro")

Elite: 60 ~ 39kg / ~ 120cm / 30 ~ 20~22lbs

RX: 50 ~ 35kg / ~ 120cm / 20 ~ 14lbs

Inter.: 44 ~ 29kg / ~ 100cm / 16 ~ 12lbs

Scale: 34 ~ 25kg / ~ 100cm / 14 ~ 10lbs

Beginner: ? kg / ~ 75cm / ? lbs