WOD – 03.11.16

1) EMOM 12′.

A cada 1’30″:
Hang Power Clean – 2 reps.

2) AMRAP 7′.

Muscle Up – 1 rep.
Hang Power Clean – 3 reps.
* a cada 1′ executar 4 burpees.

WOD – 01.11.16

8 ROUNDS (a cada 3′):

10 – 5 – 4 – 3 – 2 – 1 – 1 – 1.

Front Squat.

WOD – 31.10.16

“NANCY”

5 Rounds of:

Run – 400m.
Overhead Squat – 15 reps.

TIME CAP 15′.

WOD – 28.10.16

FOR TIME.

Buy in 40 Pull Up.

21 – 15 – 12 – 9.

Box Jump.
KB Swing.

TIME CAP 10′.

WOD – 27.10.16

AMRAP 4′ (dupla).

Burpee Over The Bar – 8 reps.
Power Clean – 8 reps.

Rest 2′.

AMRAP 4′ (dupla).

Burpee Over The Bar – 6 reps.
Power Clean – 6 reps.