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Wod – 28 de janeiro / 2016

WOD 28.01.16

AMRAP 8′

Deadlift – 10 reps.
Strict Handstand Push Up – 5 reps.

AMRAP 8′

Strict Knees To Elbow – 10 reps.
Ring Dip – 5 reps.

Wod – 27 de janeiro / 2016

WOD 27.01.16

4 – Rounds For Time

Thruster – 6 reps.
Burpee Over Bar – 6 reps.*
Air Squat – 24 reps.

*Realizar 2 reps de Clap Push Up em cada Burpee.

TIME CAP 12′

Wod – 26 de janeiro / 2016

WOD 26.01.16

4 Rounds For Time

Power Clean – 9 reps.
Hang Squat Clean – 6 reps.
Push Press – 3 reps.
Plank 1′

TIME CAP 15′

Wod – 25 de janeiro / 2016

WOD 25.01.16

3 – Rounds For Time

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 10 reps.
Run – 100m.

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 20 reps.
Run – 200m.

Rope Climb – 1 rep.
DU – 10 reps.
Rope Climb – 2 reps.
DU – 20 reps.
Rope Climb – 3 reps.
DU – 30 reps.
Toes To Bar – 30 reps.
Run – 300m.

TIME CAP 25′

Wod – 22 de janeiro / 2016

WOD 22.01.16

EMOM 18′

0 a 4′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 8 reps.

4′ a 6′
Plate Run – máximo passagens.

6′ a 10′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 6 reps.

10′ a 12′
Plate Run – máximo passagens.

12′ a 16′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 4 reps.

16′ a 18′
Plate Run – máximo passagens.