WOD – 16.09.16

3 Rounds:

2′- Slam Ball + Burpee.
2′ – Box Jump.
2′ – Overhead Lunge Plats.
2′ – Wall Ball.
2′ – Sled.
2′ – Rest.

WOD – 15.09.16

AMRAP 7′.

Deadlift – 2, 4, 6, 8, 10… reps.
Clean e Jerk – 1, 2, 3, 4, 5… reps.

WOD – 14.09.16

FOR TIME (trio).

Run Med Ball – 1 km.
KB Swing – 150 reps. *
Pull Up – 100 reps. **
Air bike – 100 cal.
Pull Up – 100 reps. **
KB Swing – 150 reps. *
Run Med Ball – 1 km.

* um deve permanecer em hold com plats em overhead.
** um deve permanecer em suspensão na barra.

TIME CAP 40′.

WOD – 13.09.16

AMRAP 15′.

Pistol – 20 reps.
Toes To Bar – 20 reps.
Box Jump Over – 20 reps.

WOD – 12.09.16

AMRAP 8′.

Power Snatch – max reps unbroken.
Run – 200m.