WOD – 20.09.16

AMRAP 12′.

KB Swing – 12 reps.
Hand Realise Push Up – 8 reps.
Muscle Up – 4 reps.

WOD – 19.09.16

4 – ROUNDS FOR TIME.

Run – 500, 400, 300, 200 metros.
Back Squat – 20, 30, 40, 50 reps.

TIME CAP 18′.

WOD – 16.09.16

3 Rounds:

2′- Slam Ball + Burpee.
2′ – Box Jump.
2′ – Overhead Lunge Plats.
2′ – Wall Ball.
2′ – Sled.
2′ – Rest.

WOD – 15.09.16

AMRAP 7′.

Deadlift – 2, 4, 6, 8, 10… reps.
Clean e Jerk – 1, 2, 3, 4, 5… reps.

WOD – 14.09.16

FOR TIME (trio).

Run Med Ball – 1 km.
KB Swing – 150 reps. *
Pull Up – 100 reps. **
Air bike – 100 cal.
Pull Up – 100 reps. **
KB Swing – 150 reps. *
Run Med Ball – 1 km.

* um deve permanecer em hold com plats em overhead.
** um deve permanecer em suspensão na barra.

TIME CAP 40′.