WOD – 22.08.16

1) FORÇA MÁXIMA.

1 RM de Jerk.

After..

2) “CINDY”.

AMRAP 20′.
Pull Up – 5 reps.
Push Up – 10 reps.
Air Squat – 15 reps.

WOD – 19.08.16

1) EMOM 12′.

A cada 2′:
Bench Press – 10 reps.

After..

2) EMOM 12′.

A cada 2′:
Shoulder Press DB/KB – 10 reps.

WOD – 18.08.16

1) EMOM 20′.

A cada 2′:
Hang Squat Clean – 1 rep.
Pistol – 6 reps.

After..

2) FOR TIME (dupla).

Hang Squat Clean – 75 reps.
Box Jump Over – 75 reps.
V-Up – 100 reps.

TIME CAP 20′.

WOD – 17.08.16

AMRAP 17′.

Air Bike – 10 cal.
KB Swing – 20 reps.
DU – 30 reps.
Run Box – 1 volta.

Limite: 20 pessoas.

WOD – 16.08.16

AMRAP 24′.

5 estações de 4′:

Wall Ball .
Rest 1′.
Calorias Rowing.
Rest 1′.
Med Ball Clean.
Rest 1′.
Toes To Bar.
Rest 1′.
Burpee Box Jump over.