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Wod – 13 de julho / 2017

WOD – 13.07.17

AMRAP 30′ (trio).

Row – 80 cal.
Power Clean – 60 reps.
Burpee Over Row – 20 reps.

Wod – 11 de julho / 2017

WOD – 11.07.17

1) 3 ROUNDS:

Deadlift – 21 reps.
Box Jump Over – 21 reps.

Rest 2′.

2) 3 ROUNDS:

Pull Up – 15 reps.
Burpee – 15 reps.

Rest 2′.

3) 3 ROUNDS:

Thruster – 9 reps.
Toes To Bar – 9 reps.

TIME CAP 30′.

WOD – 10.07.17

3 ROUNDS FOR TIME.

DU – 100 reps.
Front Squat – 25 reps.
KTB Swing – 25 reps.

TIME CAP 15′.

WOD – 07.07.17

3 ROUNDS:

* 5′ para:
Run – 200m.
Sumô Deadlift High Pull – 20 reps.
Toes To Bar – 20 reps.

* 4′ para:
Run – 200m.
Sumô Deadlift High Pull – 15 reps.
Toes To Bar – 15 reps.

* 3′ para:
Run – 200m.
Sumô Deadlift High Pull – 10 reps.
Toes To Bar – 10 reps.

* 2′ para:
Run – 200m.
Sumô Deadlift High Pull – 5 reps.
Toes To Bar – 5 reps.

Rest 2′.

WOD – 06.07.17

1) AMRAP 12′.

Ring Dip – 5 reps.
Box Jump Over – 10 reps.
Front Squat – 15 reps.

2) AMRAP – 5′.

Burpee Muscle Up.