WOD – 11.10.16

“KAREN” FOR TIME + AMRAP .

2′
Karen – max reps.

4′
Handstand Push Up – 6 reps.
Sit Up – 12 reps.
Mountain Climbers – 24 reps.

2′
Karen – max reps.

4′
Handstand Push Up – 6 reps.
Sit Up – 12 reps.
Mountain Climbers – 24 reps.

2′
Karen – max reps.

4′
Handstand Push Up – 6 reps.
Sit Up – 12 reps.
Mountain Climbers – 24 reps.

2′
Karen – max reps.

4′
Handstand Push Up – 6 reps.
Sit Up – 12 reps.
Mountain Climbers – 24 reps.

TIME CAP 24′.

WOD – 10.10.16

AMRAP 25′.

Em equipe:

Mam Maker – 4 reps.
KB Burpee Box Ups Over – 4 reps.
Plats Clean & Jerk – 10 reps.
Jump Lunge – 20 reps.
DU – 30 reps.

*Mudar tarefa após todos cumprirem.

WOD – 07.10.16

AMRAP 15′.

KB Russian Twist – 20 reps.
Air Squat – 30 reps.
KB Swing – 20 reps.

WOD – 06.10.16

AMRAP 20′.

Muscle Up / Bar Muscle Up – 1 rep.
Deadlift – 2 reps.
Pistol – 3 reps.
Deadlift – 4 reps.
Strict Pull Up / Pull Up – 5 reps.
DB/KB Thruster – 6 reps.

WOD – 05.10.16

3 – ROUNDS FOR TIME
DU – 30 reps.
Wall Ball – 21 reps.
DU – 30 reps.
Front Squat – 15 reps.
DU – 30 reps.
Box Jump – 9 reps.
TIME CAP 20′.