WOD – 27.02.17

5′ para:

Run – 600m.
Cindy – 1 round.
Clean e Jerk – max reps.

Rest 3′

5′ para:

Run – 400m.
Cindy – 2 rounds.
Clean e Jerk – max reps.

Rest 3′

Run – 200m.
Cindy – 3 rounds.
Clean e Jerk – max reps.

WOD – 24.02.17

OPEN 17.1

DB Snatch – 10 reps.
Burpee Box Jump Over – 15 reps.
DB Snatch – 20 reps.
Burpee Box Jump Over – 15 reps.
DB Snatch – 30 reps.
Burpee Box Jump Over – 15 reps.
DB Snatch – 40 reps.
Burpee Box Jump Over – 15 reps.
DB Snatch – 50 reps.
Burpee Box Jump Over – 15 reps.

TIME CAP 20′.

WOD – 23.02.17

FOR TIME (duplas).

Plank – 1 minuto. (Partner)
Hang Power Snatch – 100 reps.

Hollow Rock – 200 reps.

Plank – 1 minuto. (Partner)
Thruster – 100 reps.

Obs: quebra Plank = 5 burpees.

TIME CAP 35′.

WOD – 22.02.17

1) 8 ROUNDS (em dupla).
Back Squat – 30″ On/30″ Off.

2) AMRAP 15′.
V-Up – 10 reps.
Lunge Plate Overhead – 10 reps.
Run – 300m.

WOD – 21.02.17

AMRAP 6′.
Handstand Push Up – 6 reps.
DU – 30 reps.

Rest 1′

AMRAP 8′.
Handstand Push Up – 8 reps.
Toes To Bar – 8 reps.
DU – 30 reps.

Rest 1′

AMRAP 10′.
Handstand Push Up – 10 reps.
Toes To Bar – 10 reps.
Rope Climb – 1 rep.
DU – 30 reps.