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Arquivo Mensal: dezembro 2016

Wod – 07 de dezembro / 2016

WOD – 07.12.16

FOR TIME.

Toes To Bar – 45 reps.
Pistol – 50 reps.
Pull Up – 45 reps.

TIME CAP 9′.

Wod – 06 de dezembro / 2016

WOD – 06.12.16

FOR TIME (dupla).

1400m – Run.

21 – 15 – 9 – 15 – 21.
Deadlift.
Burpee Over The Bar .

1400m – Run.

TIME CAP 30′.

Wod – 05 de dezembro / 2016

WOD – 05.12.16

1) EMOM 16′.
A cada 2′:
Split Jerk – 1 rep.

2) AMRAP 15′.
Air Squat – 20 reps.
Push Up – 20 reps.
KB Swing – 20 reps.
DU – 30 reps.

* a cada 2′ executar 1 Rope Climb.

Wod – 02 de dezembro / 2016

WOD – 02.12.16

FOR TIME.

21 – 15 – 9

Hang Power Snatch.
Pull Up.

TIME CAP 7′.

Wod – 01 de dezembro / 2016

WOD – 01.12.16

AMRAP 20′.

Pistol – 16 reps .
Box Jump – 16 reps.
Abmat Sit Up – 16 reps.
Run – 200m.