WOD – 14.12.17

AMRAP 15’ 

Power Clean – 3 reps. 
Box Jump -6 reps. 
Bar Muscle Up – 3 reps. 

Limite: 24 pessoas.

WOD – 13.12.17

1) FOR TIME. 

Leg Less Rope Climb – 1 rep. 
Back Squat – 20 reps. 
Leg Less Rope Climb – 1 rep. 
Back Squat – 15 reps. 
Leg Less Rope Climb – 1 rep. 
Back Squat – 10 reps. 
Leg Less Rope Climb – 1 rep. 
Back Squat – 5 reps. 
Leg Less Rope Climb – 1 rep. 
Back Squat – 5 reps. 

TIME CAP 15’. 

2) FOR TIME. 

Run – 1 km. 
Thruster – 100 reps. 

TIME CAP 15’. 

Limite: 24 pessoas. 

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ENDURANCE 

RESISTÊNCIA AERÓBIA 

3 ROUNDS: 

Run – 2 km. 
Pausa ativa: 1’ Air Squat. 
Rest 2’. 

Limite: Livre. 
——————————————— 

LPO 

EXERCÍCIOS ACESSÓRIOS. 

1) Balance Snatch. 

2) Snatch Deadlift. 

3) Snatch Pull. 

Limite: 26 pessoas.

WOD – 12.12.17

5 ROUNDS FOR TIME.

KB Swing – 20 reps.
Wall Ball – 20 Wall Ball

WOD – 11.12.17

5 ROUNDS FOR TIME.

Row – 20 cal.
Double Unders – 40 reps.
Burpee – 20 reps.
Rest 2’.

WOD – 08.12.17

FOR TIME.

Back Squat – 25 reps.
Box Jump Over – 50 reps.
Double Unders – 75 reps.
KB Swing – 100 reps.
Double Unders – 75 reps.
Box Jump Over – 50 reps.
Back Squat – 25 reps.