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Arquivo Mensal: fevereiro 2016

Wod – 15 de fevereiro / 2016

WOD 15.02.16

FOR TIME

Thruster – 21, 15, 9 reps.
Rope Climb – 3, 2, 1 reps.

Rest 3′

DU – 100 reps.
*A cada quebra 1 Leg Less Rope Climb.

TIME CAP 20′

Wod – 12 de fevereiro / 2016

WOD 12.02.16

AMRAP 30′

Burpee Over Bar – 2, 4, 6, 8, 10… reps.
Hang Clean 2, 4, 6, 8, 10… reps.
DU/SU – 30/90 reps.
V-Up – 30 reps.

Wod – 11 de fevereiro / 2016

WOD 11.02.16

4 – Rounds For Time

KB Swing – 30 reps.
* a cada 15 reps, 1x Escadaria.
Front Rack Walk Lunge – 20 reps.
* a cada 10 reps, 10 reps Jumping Lunge.

TIME CAP 20′

Wod – 10 de fevereiro / 2016

WOD 10.02.16

AMRAP 20′

Chest To Bar Pull Ups – 3 reps.
Abmat Sit Up – 15 reps.
Air Squat – 20 reps.
*100m Run a cada 2′.

Wod – 05 de fevereiro / 2016

WOD 05.02.16

FOR TIME

Burpee Over Bar – 27 reps.
Handstand Push Up – 21 reps.
Squat Clean – 15 reps.
Man Maker – 9 reps.
Bar Muscle Up / Pull Up – 3 / 27 reps.
Man Maker – 9 reps.
Squat Clean – 15 reps.
Handstand Push Up – 21 reps.
Burpee Over Bar – 27 reps.

TIME CAP: LIVRE