WOD 16.02.16

EMOM 9′
1′ On / 30″ Off
Air Squat
Push Press

AMRAP 9′
Hing Hang Squat Clean – 2 reps.
Box Jump – 4 reps.

WOD 15.02.16

FOR TIME

Thruster – 21, 15, 9 reps.
Rope Climb – 3, 2, 1 reps.

Rest 3′

DU – 100 reps.
*A cada quebra 1 Leg Less Rope Climb.

TIME CAP 20′

WOD 12.02.16

AMRAP 30′

Burpee Over Bar – 2, 4, 6, 8, 10… reps.
Hang Clean 2, 4, 6, 8, 10… reps.
DU/SU – 30/90 reps.
V-Up – 30 reps.

WOD 11.02.16

4 – Rounds For Time

KB Swing – 30 reps.
* a cada 15 reps, 1x Escadaria.
Front Rack Walk Lunge – 20 reps.
* a cada 10 reps, 10 reps Jumping Lunge.

TIME CAP 20′

WOD 10.02.16

AMRAP 20′

Chest To Bar Pull Ups – 3 reps.
Abmat Sit Up – 15 reps.
Air Squat – 20 reps.
*100m Run a cada 2′.