WOD – 15.07.16

Partner.
EMOM 20′.
A cada 5′:
Run – 300m.
Burpee – 20 reps.

After…

AMRAP 20′.
Air Squat – 50 reps.
KB Sumô Deadlift High Pull – 50 reps.
Sit Up – 50 reps.

WOD – 14.07.16

EMOM 24′

A cada 2′ durante 6′:
Power Clean – 4 reps.
Push Press – 6 reps.
Back Lunge – 8 reps.
DU – 20 reps.

Rest 2′.

A cada 2′ durante 6′:
Toes To Bar – 10 reps.
Back Lunge – 8 reps.
Push Press – 6 reps.
Power Clean – 4 reps.

Rest 2′.

A cada 2′ durante 8′:
Toes To Bar – 10 reps.
Back Lunge – 8 reps.
Push Press – 6 reps.
Power Clean – 4 reps.
DU – 20 reps.

WOD – 13.07.16

FOR TIME

21 – 15 – 9
Thruster.
Box Jump.

TIME CAP 12′.

WOD – 12.07.16

OPEN 16.3 AMRAP 7′.

Power Snatch – 10 reps.

Bar Muscle Up – 3 reps.

WOD – 11.07.16

AMRAP 15′.

Clap Push Up – 5 reps.

Strict Pull Up – 5 reps.

Back Squat – 10 reps.

V-Up – 15 reps.

DU – 20 reps.