WOD – 30.11.16
1) EMOM 15′.
A cada 3′:
Shoulder Press – 5 reps.
Strict Handstand Push Up – 5 reps.
2) EMOM 12′.
A cada 3′:
Push Press – 5 reps.
Defict Push Up – 5 reps.
WOD – 30.11.16
1) EMOM 15′.
A cada 3′:
Shoulder Press – 5 reps.
Strict Handstand Push Up – 5 reps.
2) EMOM 12′.
A cada 3′:
Push Press – 5 reps.
Defict Push Up – 5 reps.
WOD – 29.11.16
1) EMOM 20′
A cada 2′:
Power Clean – 1 rep.
Front Squat – 3 reps.
2) 2 ROUNDS FOR TIME.
Deadlift – 15 reps.
Hang Power Clean – 20 reps.
Front Squat – 25 reps.
*cada vez que soltar a barra, realizar 20 DU.
TIME CAP 12′.
WOD – 28.11.16
10′ AMRAP
1, 2, 3 ,4….
Bar Muscle Up
Burpee
Box Jump Over
WOD – 25.11.16
1) EMOM 18′.
A cada 2′:
Back Squat – 5 reps.
2) 5 – ROUNDS FOR TIME.
Rope Climb – 1 rep.
Pistol – 16 reps.
Muscle Up – 5 reps.
TIME CAP 16′.
WOD – 24.11.16
EMOM 22’30.
A cada 2′:
10 – 8 – 6 – 4 – 4 – 2 – 1 – 1 – 1.
Deadlift.