março 2016 | PAM CrossFit & Personal StudioPAM CrossFit & Personal Studio

Wod – 31 de março / 2016

WOD 31.03.16

FOR TIME

Box Jump – 21 reps.
Clean e Jerk – 18 reps.
Box Jump – 15 reps.
Clean e Jerk – 12 reps.
Box Jump – 9 reps.
Clean e Jerk – 6 reps.

TIME CAP 16′

Wod – 30 de março / 2016

WOD 30.03.16

EMOM 10′
Rowing.

EMOM 10′
Air Bike.

EMOM 10′
KB Swing.

Wod – 29 de março / 2016

WOD 29.03.16

AMRAP 15′

Wall Ball – 3, 6, 9, 12, 15… reps.
Muscle Up – 3 reps.

Limite: Livre.

Wod – 28 de março / 2016

WOD 28.03.16

AMRAP 15′

Overhead Squat – 8 reps.
Toes To Bar – 12 reps.
Run – 200m.

Wod – 24 de março / 2016

WOD 24.03.16

AMRAP 12′

5, 10, 15, 20… Reps.
Toes To Bar
Ring Dip

After

3 ROUNDS FOR TIME

Run – 300m, 200m, 100m.
Handstand Push Up – 30, 20, 10 reps.

TIME CAP 12′

Arquivos de Wod’s

Arquivo Mensal: março 2016