SEG.,12-08-2024 #WOD471
Técnica/SKILL (Gymnastic): ``RING MUSCLE UP´´
``DEVIL'S MADNESS´´
AMRAP in 15 minutes
04 ROUNDS: 3' ON / 2' OFF
Buy-in:
8 Single Arm Devil Press
Then, AMRAP in remaining time of:
7/5 Strict Pull up
30 Crossover Single-Under
5 Burpee box jump
Elite: 22~18 kg / ~ Strict PU / 60~50cm
RX: 20 ~16 kg / ~ Kipping.PU
Inter.: 18 ~ 14kg / ~ Kipping.PU / X-SU
Scale: 14 ~ 10kg / ~ Band PU / SU
Beginning: ? kg / ? kg / ~ Ring Row / SU
TER.,13-08-2024 #WOD472
Técnica/SKILL (Weightlifting - LPO): ``SNATCH´´
``THROWNDOWN 224´´
FOR TIME - CAP 14
10 ROUNDS
3 Squat Snatch
8 Toes-to-bar
Elite: 60 ~ 39kg / ~ Padrão
RX: 50 ~ 35kg / ~ Padrão
Inter.: 44 ~ 29kg / ~ Peitoral
Scale: 34 ~ 25kg / ~ Quadril
Beginner: ? kg / ~ KneeRaise
QUA.,14-08-2024 #WOD473
STRENGHT (Powerlifting): ``BENCH PRESS´´ - 5/8
‘‘ROGER RABBIT’’
AMRAP in 7 Minutes
36m Shuttlle Run (3x12m. = 6 + 6m)
10 Alternating Dumbbell Squat Snatch
6 Ring Dips
REST 3'
AMRAP in 7 Minutes
36m Shuttlle Run (3x12m. = 6 + 6m)
10 Wall Ball
6 Single Arm Dumbbell Overhead Squat
Elite: 30 ~ 20~22lbs / 22 ~ 18kg / ~ Ring Dips (padrão)
RX: 20 ~ 14lbs / 20 ~ 16kg / ~ Ring Dips (padrão)
Inter.: 16 ~ 12lbs / 18 ~ 14kg / ~ Ring Dips (padrão)
Scale: 14 ~ 10lbs / 14 ~ 10kg / ~ Banded Ring Dips
Beginner: ? lbs / ? kg / ~ Banded Ring Dips
QUI.,15-08-2024 #WOD474
STRENGHT: CORE
FOR TIME - CAP 14'
06 ROUNDS
3 Clean and Jerk
6 HSPU
30 Double Unders
Elite: 70 ~ 49kg / ~ Padrão
RX: 60 ~ 43kg / ~ K.HSPU / ~ DU
Inter.: 50 ~ 35kg / ~ Abmat / ~ DU
Scale: 40 ~ 29kg / ~ Abmat+Plate / ~ 2xSU
Beginner: ? kg / ~ Opção A e Opção B* / ~ SU/Polichinelo
*Beginner - OPÇÃO A: Eccentric only handstand push up / OPÇÃO B: Box Pike Push up
SEX.,16-08-2024 #WOD475
SKILL (Gymnastic): ``BAR MUSCLE UP´´
``STEAM ENGINE´´
FOR TIME - CAP 18'
3 Rounds of
12 Front Squats (CARGA 1)*
4 Wall Walks
Directly into
2 Rounds of
10 Back Squats (CARGA 2)*
3 Wall Walks
Directly into
1 Round
8 Back Squats (CARGA 3)*
2 Wall Walks
Elite: {60/70/80} ~ {43/49/55}kg / ~ Acima marca 1
RX: 60 ~ 43kg / ~ Acima marca 1
Inter.: 50 ~ 35kg / ~ Acima marca 2
Scale: 40 ~ 29kg / ~ Atras marca 3
Beginner: ? kg / ~ Acima marca 3
SÁB.,17-08-2024 #TEAMWOD476
FOR TIME - 59'
Snatch
36 - 27 - 18 - 9 (Dividido)
Single Dumbbell Clean and S2OH
48 - 36 - 24 - 12 (Dividido)
Wall Ball
72 - 48 - 36 - 18 (Dividido)
Pull up
30 - 24 - 18 - 12 (Dividido)
Box Jump Over
30 - 25 - 20 - 15 (sincronizado)
RX: 50 ~ 35kg / 20 ~ 16kg / ~ Padrão / 60 - 50cm
Inter.: 44 ~ 29kg / 18 ~ 14kg / ~ Padrão / 60 - 50cm
Scale: 34 ~ 25kg / 14 ~ 10kg / ~ BandPullUp / 60 - 50cm
Beginner: ? kg / ? kg / ~ JumpPullUp / 60 - 50cm/ Step Up
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