WOD 18.09.2018

Warm up

Mobilit

3 rounds of ;

Lunges 10
Broad jump 5
Jump Jacks 20
Mountain climbers 30

Tecnical

Box jump

Wod – Rounds & Repetições

Beguiner

AMRAP 12’

30 Meters Bear crawl
80 Meters Rum
10 Box jump

Scale

AMRAP 12’

20 Deadlift 50/45 kg
30 Meters Bear Crawl
6 Jerks 30/20 kg

Rest 2’

AMRAP. 5’

3 Clusters 30/20 kg
3 OHS. 30/20 kg
5 Burpees

RX

AMRAP. 12’

20. Deadlifts 80/60 kg
30. Meters Bear Crawl
6. Jerks 40/25 kg

Rest 2’

AMRAP. 5′

6. Wall walk
6. OHS. 40/25 kg
3. Snatch 40/25 kg

Elite

AMRAP 12’

20. Deadlifts 100/80 kg
30. Meters Bear Crawl
6. Jerks 50/35 kg

Rest 2’

AMRAP 5’

6 Wall walk
6 OHS. 50/35 kg
3 Snatch. 50/35 kg

Obs ; Resultado será o somatorio dos dois Wods !!!!

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