WOD – 28.11.16
10′ AMRAP
1, 2, 3 ,4….
Bar Muscle Up
Burpee
Box Jump Over
WOD – 28.11.16
10′ AMRAP
1, 2, 3 ,4….
Bar Muscle Up
Burpee
Box Jump Over
WOD – 25.11.16
1) EMOM 18′.
A cada 2′:
Back Squat – 5 reps.
2) 5 – ROUNDS FOR TIME.
Rope Climb – 1 rep.
Pistol – 16 reps.
Muscle Up – 5 reps.
TIME CAP 16′.
WOD – 24.11.16
EMOM 22’30.
A cada 2′:
10 – 8 – 6 – 4 – 4 – 2 – 1 – 1 – 1.
Deadlift.
WOD – 23.11.16
FOR TIME.
Run – 500m.
Push Up – 10 reps.
Wall Ball – 10 reps.
Box Jump Over – 10 reps.
Run – 500m.
Push Up – 20 reps.
Wall Ball – 20 reps.
Box Jump Over – 20 reps.
Run – 500m.
Push Up – 30 reps.
Wall Ball – 30 reps.
Box Jump Over – 30 reps.
Run – 500m.
Push Up – 40 reps.
Wall Ball – 40 reps.
Box Jump Over – 40 reps.
Run – 500m.
WOD – 22.11.16
4 Rounds de 3′ para maior distância em Handstand Walk.