WOD 29.01.16

DU/SU – 60/180 reps.
Sit Up – 50 reps.
Sumô Deadlift High Pull – 40 reps.
Run PAM – 1 volta.

DU/SU – 50/150 reps.
Sit Up – 40 reps.
Sumô Deadlift High Pull – 30 reps.
Run PAM – 1 volta.

DU/SU – 40/120 reps.
Sit Up – 30 reps.
Sumô Deadlift High Pull – 20 reps.
Run PAM – 1 volta.

TIME CAP 40′

WOD 28.01.16

AMRAP 8′

Deadlift – 10 reps.
Strict Handstand Push Up – 5 reps.

AMRAP 8′

Strict Knees To Elbow – 10 reps.
Ring Dip – 5 reps.

WOD 27.01.16

4 – Rounds For Time

Thruster – 6 reps.
Burpee Over Bar – 6 reps.*
Air Squat – 24 reps.

*Realizar 2 reps de Clap Push Up em cada Burpee.

TIME CAP 12′

WOD 26.01.16

4 Rounds For Time

Power Clean – 9 reps.
Hang Squat Clean – 6 reps.
Push Press – 3 reps.
Plank 1′

TIME CAP 15′

WOD 25.01.16

3 – Rounds For Time

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 10 reps.
Run – 100m.

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 20 reps.
Run – 200m.

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 30 reps.
Run – 300m.

TIME CAP 25′