WOD – 29.07.16

1) AMRAP 15′.

1, 2, 3… reps.
Strict Handstand Push Up.
Muscle Up / Bar Muscle Up.
Pistol.

2) 5 ROUNDS FOR TIME.

Wall Ball – 25 reps.
DU – 50, 40, 30, 20, 10 reps.

TIME CAP 12′.

WOD – 28.07.16

FOR TIME (em trios).

Rope Climb – 5 reps.
Clap Push Up – 100 reps.
Run – 500m.
Rope Climb – 5 reps.
Pull Up – 100 reps.
Run – 500m.
Rope Climb – 5 reps.
Deadlift – 100 reps.
Run – 500m.

TIME CAP 45′.

WOD – 27.07.16

EMOM 18′.

A cada 1′:
Front Squat – 12, 12, 10, 10, x, 8, 8, 6, 6 reps.
Sumô Deadlift High Pull – 12, 12, 10, 10, x, 8, 8, 6, 6 reps.

WOD – 26.07.16

5 Rounds For Time.

DB Snatch – 10 reps.
Overhead Lunge – 10 reps.
Jump Lunge – 20 reps.

TIME CAP 12′.

WOD – 25.07.16

GRACE