Wod Epic

WOD RFT

7 Rounds for Time
1x Legless Rope Climb
10x Burpees Box Jumps

Rest 90''

For Time;
30x Step Back Lunges com Barra @60/45
Cada

...

AW ABS

45'' Super man Position
15'' Rest
45'' Super man Position + Pernas
15'' Rest
45'' Super man Position + Braços
15'' Rest
45'' Beast

...

WOD EMOM

E5MO5M 25'
9x Squat Clean @60/45
6x Push Jerk @60/45
400m Run

WOD Team

4 rounds of AMRAP 5' ( 2 rondas cada)
5x Slam ball Over the Shoulder @40/30
10x Push-ups com pés na bola
15x Slam Ball Squats.

...

WOD Chipper

For Time
10x Muscle Ups
20x cal Bike
30x Pull-ups
40x Sit-ups
50x Kettlebell Swing @24/16
60x Double Unders UB
70x Wall

...

WOD - Team

15' Para achar o máximo de carga combinada de

1x Power Snatch + 1x Hang Squat Snatch + 2x OHS

Score = Carga Máxima Elemento 1 + Carga Máxima

...

WOD - Team AMRAP

"I go you go"
AMRAP 6'
10x Power Clean @50/35
8x/10x Cal Row
REST 1'
AMRAP 6'
8x Power Clean @60/45
8x/10x Cal Row...

Epic Fitness
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