Programação: Semana 36 * 02 a 07-setembro-24

SEG.,02-09-2024 #WOD489

Técnica/SKILL (Weightlifting - LPO): PR de SNATCH

#WOD489

AMRAP 10"

10 Hang Power Snatch

10 Deadlift

RX: 30 ~ 20kg

Scale: 20 ~ 15kg

Beginner: ? kg

---

TER.,03-09-2024 #WOD490

STRENGHT - Funcional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD490

AMRAP 15'

3 Clean and S2OH

10 Pull up

6 Parallette Facing Burpees / Lateral Burpee Over Bar

Elite: 82 ~ 55kg / ~ Pull up Butterfly / ~ Parallette

RX: 70 ~ 49kg / ~ Pull up Butterfly / ~ Barra

Inter.: 60 ~ 43kg / ~ Pull up Kipping / ~ Barra

Scale: 50 ~ 35kg / ~ Bands Pull Up / ~ Barra

Beginner: ? kg / ~ Ring Row / ~ Barra

---

QUA.,04-09-2024 #WOD491

STRENGHT (Powerlifting): PR de ``BENCH PRESS´´

#WOD491

AMRAP 12'

6 HSPU

8 Push up

12 Front Squat

RX: 44 ~ 29kg / ~ Padrão / ~ Kip.HSPU

Inter.: 36 ~ 25kg / ~ Abmat / ~ Abmat

Scale: 30 ~ 21kg / ~ Joelho / ~ Abmat+Plate

Beginner: ? kg / ~ Abmat+Joelho / ~ Opção A e Opção B

---

QUI.,05-09-2024 #WOD492

STRENGHT: CORE

#WOD492

AMRAP 14'

12 (D) Single Dumbbell Snatch

6m Handstand Walk / 5 - HSW to Wall / 3 - Wall Walk

1 Ring Muscle Up (EL) // 4 - Ring Pull up (RX/IN/SC) // 8 - Ring Row

100m (*) (1) Kettlebell Front Rack + (1) Dumbbell Farmer's Carry

6m Handstand Walk / 5 - HSW to Wall / 3 - Wall Walk

12 (E) Single Dumbbell Snatch

Rest obrigatório de 1'

Elite: DB - 22 ~ 18kg / KB - 24 ~ 16kg / ~ Handstand Walk

RX: 20 ~ 16kg / 20 ~ 14kg / ~ HSW to Wall (5x)

Inter.: 18 ~ 14kg / 16 ~ 12kg / ~ Acima verm. (marca 2)

Scale: 14 ~ 10kg / 14 ~ 10kg / ~ Atras Amar. (marca 3)

Beginner: ? kg / ? kg / ~ Acima Amar. (marca 3)

---

SEX.,06-09-2024 #WOD493

STRENGHT - Funcional Bodybuilder Program (FBP)

(Acessórios de força e Hipertrofia)

#WOD493 - ``Regenerative training´´

EMOM - 20'

M1 - 16 Box step up

M2 - 30 Double Unders

M3 - 15 V-up

M4 - 15 Wall Ball

M5 - 6 Burpee MedBall Over The Shoulder

(SEM SCORE)

RX: 16 ~ 12lbs / ~

Scale: 14 ~ 10lbs / ~ SU

Beginner: ? lbs / ~ SU

---

SÁB.,07-09-2024 #WOD494

#TEAM WOD494 (TRIO)

AMRAP 15'

600 Partner Run (2)

``Then´´ (em seguida), MAX ROUNDS of:

10 Toes to Bar + 1 Bar Hang Hold

8-12-16-20... Power Clean, syncro Dumbbell Power Clean

Rest 5'

03 ROUNDS FOR TIME

20 Pull Up (2 syncro)

20 HSPU + 1 Handstand Hold

100 Crossover Single-Under

Elite: 50 ~ 35kg / 22 ~ 18kg / ~ Padrão / Padrão / *

RX: 44 ~ 29kg / 20 ~ 16kg / ~ Padrão / Padrão / X-SU

Inter.: 36 ~ 25kg / 18 ~ 14kg / ~ Peitoral / Padrão / X-SU

Scale: 30 ~ 21kg / 14 ~ 10kg / ~ Quadril / BandPullUp / SU