WOD 22.02.16

FOR TIME

Wall Ball – 30 reps.
Burpee – 30 reps.
Wall Ball – 30 reps.
Burpee – 20 reps.
Wall Ball – 30 reps.
Burpee – 10 reps.

TIME CAP 12′

After

AMRAP 5′

Overhead Squat – máximo reps.

WOD 19.02.16

3 – Rounds For Time

Escadaria – 10 passagens.
Run Med Ball – 200m.
Escada de Sumô Deadlift High Pull – 30 reps.
Hands Release Push Up – 40 reps.
Alternate Leg Raise – 50 reps.
KB Box Step Up + Jump Lunge – 60 reps.
*Cada passagem de KB Box Step Up realizar 5 reps de Jump Lunge.
Rest 3′

TIME CAP 45′

WOD 18.02.16

5 Rounds

Deadlift – 1′ máximo reps.
Abmat Sit Up – 1′ máximo reps.
DU/SU – 1′ máximo reps.
Rest 1′

WOD 17.02.16

AMRAP 12′

Muscle Up – 1 rep.
Ring Dip – 1 rep.
Burpee – 1, 2, 3, 4… Reps.

WOD 16.02.16

EMOM 9′
1′ On / 30″ Off
Air Squat
Push Press

AMRAP 9′
Hing Hang Squat Clean – 2 reps.
Box Jump – 4 reps.