WOD – 17.01.18

3 ROUNDS FOR TIME. 

Run with medball – 300 mts. 
Wall Ball – 30 reps. 
Box Jump – 15 reps. 

TIME CAP 20’. 

Limite: 24 pessoas. 

………………………………… 

LPO – Split Jerk. 

Limite: 24 pessoas.

WOD – 16.01.18

AMRAP 12’.

1, 2, 3, 4, 5…

WOD – 15.01.18

FOR TIME. 

Shoulder To Overhead – 20 reps. 

2 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 15 reps. 

3 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 10 reps. 

4 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 
Shoulder To Overhead – 5 reps. 

5 ROUNDS: 
KTB Swing – 10 reps. 
Air Squat – 20 reps. 

TIME CAP 35’. 

Limite: 24 pessoas.

WOD – 12.01.18

EMOM 15’. 

Min 1: Thruster – máx reps. 
Min 2: Prancha – 1’. 
Min 3: Rest. 

Limite: 24 pessoas.

WOD – 11.01.18

16 ROUNDS: 

Every 2’ of: 

#1. 
DU – 100 reps. 

#2. 
Toes To Bar – 20 reps. 

#3 
Row – máx cal. 

#4. 
Rest. 

Limite: 24 pessoas.