WOD – 19.10.16

TEAM WOD.

START:
Rowing – 3 km.
Air Bike – 150 cal.

AMRAP:
Air Squat – 150 reps.
Box Jump – 74 reps.
Run – 100m.

TIME CAP 25′.

WOD – 18.10.16

FOR TIME.

DU – 500 reps.

*a cada 1′:
Muscle Up- 1 rep.
Ring Dip – 2 reps.

TIME CAP 12′.

WOD – 17.10.16

1) FOR TIME.

10 a 1:
Deadlift.
Bar Facing Burpees.

TIME CAP 15′. (*)

2) FOR TIME.

10 a 1:
Handstand Push Up .
Thruster.

TIME CAP 15′. (*)

* AMRAP: Wall Ball.

WOD – 14.10.16

FOR TIME.

21 – 15 – 9.

Sumô Deadlift High Pull.
Box Jump.

TIME CAP 12′.

WOD – 13.10.16

3 – ROUNDS FOR TIME (em trio).

Run – 1 km.
Back Squat – 60 reps.
KB Swing – 80 reps.
DU – 200 reps.

TIME CAP 35′.