WOD – 16.11.16

1) FOR TIME.

Rowing – 5 x 500m.

2) EMOM 20′.

A cada 2′:
Power Clean – 1 rep.

WOD – 15.11.16

Murph

WOD – 10.11.16

1) EMOM 14′.

A cada 2′:

Thruster

5 – 4 – 3 – 2 – 2 – 1.

2) AMRAP 12′.

Min 1 – Max Wall Ball.
Min 2 – Max KB Swing.
Min 3 – Max DU.
Min 4 – Rest.

WOD – 09.11.16

EMOM 20′.

A cada 2′:

“COMPLEX”

Snatch Pull – 1 rep.
Squat Snatch – 1 rep.
Overheard Squat – 1 rep.

WOD – 08.11.16

1) EMOM 13’30”.

A cada 1’30” :

12 – 10 – 8 – 6 – 4 – 2 – 1 – 1 – 1.

Shoulder Press.

2) AMRAP 16′.

Run – 200m.
Leg Less – 1 rep.
Handstand Push Up – 10 reps.
Box Jump Over – 15 reps.