WOD – 09.09.16

3 – ROUNDS FOR TIME.
(Em dupla)

Wall Ball – 50 reps.
Handstand Push Up – 50 reps.
Deadlift – 50 reps.
Toes To Bar – 50 reps.
*Run – 500m / Rowning – 500m / Air Bike – 50 cal.

*um a cada round, a qualquer momento do wod.

TIME CAP 30′.

WOD – 08.09.16

“NICOLE”

AMRAP 20′.

Run – 400m.
Pull Up – max reps.

WOD – 06.09.16

AMRAP 6′
Front Squat – 4 reps.
Burpee Over Bar – 8 reps.

Rest 2′

AMRAP 6′
Squat Clean – 4 reps.
Burpee Over Bar – 8 reps.
V-Up – 12 reps.

WOD – 05.09.16

AMRAP 10′.

Rope Climb – 1 rep.
Thruster – 10 reps.

WOD – 02.09.16

“NANCY”

5 – Rounds For Time.

Run – 400m.
Overhead Squat – 15 reps.

TIME CAP 18′.