WOD – 06.02.17

“GRACE”

Clean e Jerk – 30 reps.

TIME CAP 5′.

WOD – 03.02.17

AMRAP 10′.

DU – 30 reps.
Abmat Sit Up – 30 reps.
Run – 200m.

WOD – 02.02.17

OPEN 16.5

21 – 18 – 15 – 12 – 9 – 6 – 3.

Thruster x Burpee Over Bar.

Rx: 30/42 kgs.
Scaled: 30/20 kgs.

TIME CAP 20′.

WOD – 01.02.17

A cada 3′ por 21′:

0 a 3′:
Chest To Bar – 10 reps.
Jumping Lunge – 20 reps.

3′ a 6′:
Chest To Bar – 12 reps.
Jumping Lunge – 20 reps.

6′ a 9′:
Chest To Bar – 14 reps.
Jumping Lunge – 20 reps.

… até 21′.

Obs: se não terminar os exercícios e repetições dentro do tempo proposto, ali termina o wod para o atleta.

WOD – 31.01.17

5 ROUNDS FOR TIME.

Deadlift – 10 reps.
Clean – 5 reps.
Shoulder To Overhead – 5 reps.

TIME CAP 9′.