WOD 09.03.16

EMOM 20′

3 rounds de 1′ para:
Power Clean – 12 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 10 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 8 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 6 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

WOD 08.03.16

AMRAP 15′

Bar Muscle Up – 3 reps.
Deadlift – 10 reps.
DU – 20 reps.

WOD 07.03.16

3 Rounds.

High Hang Clean e Jerk – 1′
Lateral Jumping Push Up – 1′
Overhead Squat – 1′
Lateral Jumping Push Up – 1′
Rest 1′

WOD 04.03.16

“BARBARA”

5 – Rounds For Time

Pull Up – 20 reps.
Push Up – 30 reps.
Sit Up – 40 reps.
Air Squat – 50 reps.

Rest 3′

WOD 03.03.16

EMOM 20′

Push Press- 10 reps.
DU – 40 reps.
KB Swing – 20 reps.
DU – 40 reps.