FOR TIME 1000 metros de Remo 30 Clean e Jerk 70kg 400 m Corrida 30 Deadlift 100 kg 400 m Corrida 30 Clean Squat 60kg 117 Double Under 10 Rope Climb
Técnica Sumô Deadlift Higth Pull WOD “Karen” 150 Wall Ball For Time 4km Corrida For Time
Técnica Handstand WOD AMRAP 17′ 5′ Thruster 1′ descanso 5′ Toes tô Bar 1′ descanso 5′ HSPU
Técnica Back Squat 5×5 WOD 5 Rounds for time 800m Corrida 30 KBS 30 Pull Up Time cap 25′
Técnica de força Bench Press 5×5 WOD FOR TIME 30 POWER CLEAN 50 DU 30 OHS 50 BURPEES OVER BOX 30 PUSH PRESS 50 WALL BALL
200 metros corrida 10 Rounds for time
2 Rounds 2′ Máximo calorias no Remo 2′ Máximo Power Snatch 40/60 2′ Máximo Chest to Bar 2′ Double Under 1′ Descanso
Técnica Pull Up WOD ” Grace” 30 Clean&Jerk
CHIPPER Open 2014 adaptado 14.1 AMRAP 10′ 30 DU 15 Power Snatch 14.2 AMRAP 9′ 10 Overhead Squat 10 Chest to Bar 14.3 AMRAP 8′ 10 Deadlift 15 Box Jump Bônus 2′ máximo calorias no Remo
Técnica Bench Press Handstand walking WOD 5 RFT 8 KB Snatch direita (16/12) 8 KB Snatch esquerda 16 Ketllebell Swing 16 Burpee Box jump over