WOD – 20.02.17

3 ROUNDS FOR TIME.

Burpee Box Jump Over – 10/12 reps a cada giro do caixote, por 10m.
KB Swing – 50/60 reps.
Wall Ball – 50/60 reps.

TIME CAP 30′.

RX: dupla. / SCALED: trio.

WOD – 17.02.17

FOR TIME.

Bar Muscle Up – 15 reps. *
Front Squat – 30 reps.
Run 1 km.

* Adaptação:
Pull Up – 30 reps.
Pull Up Band – 40 reps.
Jumping Pull Up – 50 reps.

TIME CAP 15′.

WOD – 16.02.17

AMRAP 15′ (Dupla).

Power Clean – 3 reps.
Push Up – 6 reps.
Air Squat – 9 reps.

WOD – 15.02.17

FIGTH GONE BAD.

5 Rounds for max reps of:

Row for calories.
Sumô Deadlift High Pull.
Box Jump.
Push Press.
Wall Ball.

1 minute each station with 1 minute rest between rounds.

WOD – 14.02.17

OPEN 15.1

AMRAP 9′.

Toes To Bar – 15 reps.
Deadlift – 10 reps.
Snatch – 5 reps.