WOD – 05.09.16

AMRAP 10′.

Rope Climb – 1 rep.
Thruster – 10 reps.

WOD – 02.09.16

“NANCY”

5 – Rounds For Time.

Run – 400m.
Overhead Squat – 15 reps.

TIME CAP 18′.

WOD – 01.09.16

AMRAP 30′ (em trio).

10, 20, 30, 40, 50…
Pull Up.
DB Snatch.
Wall Ball.

*a cada 3′ cada integrante deve fazer 1 Rope Climb.

WOD – 31.08.16

1) 8′ para encontrar 1 RM do Complex:
Power Clean – 1 rep.
Shoulder Press – 1 rep.
Push Press – 2 reps.
Front Squat – 5 reps.

After…

2) AMRAP 8′.
Shoulder To Overhead – 8 reps.
Burpee – 8 reps.
Pistol – 8 reps.

WOD – 30.08.16

TIME CAP 17′

21-15-9
Deadlift 100/60kg x Box Jump Over

Correr 400m após cada série.