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.