WOD – 10.11.16
1) EMOM 14′.
A cada 2′:
Thruster
5 – 4 – 3 – 2 – 2 – 1.
2) AMRAP 12′.
Min 1 – Max Wall Ball.
Min 2 – Max KB Swing.
Min 3 – Max DU.
Min 4 – Rest.
WOD – 10.11.16
1) EMOM 14′.
A cada 2′:
Thruster
5 – 4 – 3 – 2 – 2 – 1.
2) AMRAP 12′.
Min 1 – Max Wall Ball.
Min 2 – Max KB Swing.
Min 3 – Max DU.
Min 4 – Rest.
WOD – 09.11.16
EMOM 20′.
A cada 2′:
“COMPLEX”
Snatch Pull – 1 rep.
Squat Snatch – 1 rep.
Overheard Squat – 1 rep.
WOD – 08.11.16
1) EMOM 13’30”.
A cada 1’30” :
12 – 10 – 8 – 6 – 4 – 2 – 1 – 1 – 1.
Shoulder Press.
2) AMRAP 16′.
Run – 200m.
Leg Less – 1 rep.
Handstand Push Up – 10 reps.
Box Jump Over – 15 reps.
WOD – 07.11.16
1) EMOM 16′.
A cada 2′ :
Deadlift – 5 reps.
2) AMRAP 10′.
Minuto 1 – Deadlif – 5 reps.
Minuto 2 – Burpee – 10 reps.
Minuto 3 – L-Sit – max. reps.
WOD – 04.11.16
1) EMOM 16′.
A cada 2′:
Split Jerk – 2 reps.
2) FOR TIME.
Pistol – 50 reps.
Push Up – 50 reps.
Box Jump Over – 50 reps.
Toes To Bar – 50 reps.
DU – 100 reps.
TIME CAP 17′.