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Wod – 24 de fevereiro / 2016

WOD 24.02.16

TIME 12′

30″ para:
Run – 80m.
30″ para:
Power Clean- 6 reps.

AMRAP 7′

Power Clean – 6 reps.
Hang Squat Clean – 3 reps.

Wod – 23 de fevereiro / 2016

WOD 23.02.16

AMRAP 15′

Handstand Push Up – 5 reps.
Pistol – 10 reps.
DU – 15, 20, 25, 30, 35… Reps.

Wod – 22 de fevereiro / 2016

WOD 22.02.16

FOR TIME

Wall Ball – 30 reps.
Burpee – 30 reps.
Wall Ball – 30 reps.
Burpee – 20 reps.
Wall Ball – 30 reps.
Burpee – 10 reps.

TIME CAP 12′

After

AMRAP 5′

Overhead Squat – máximo reps.

Wod – 19 de fevereiro / 2016

WOD 19.02.16

3 – Rounds For Time

Escadaria – 10 passagens.
Run Med Ball – 200m.
Escada de Sumô Deadlift High Pull – 30 reps.
Hands Release Push Up – 40 reps.
Alternate Leg Raise – 50 reps.
KB Box Step Up + Jump Lunge – 60 reps.
*Cada passagem de KB Box Step Up realizar 5 reps de Jump Lunge.
Rest 3′

TIME CAP 45′

Wod – 18 de fevereiro / 2016

WOD 18.02.16

5 Rounds

Deadlift – 1′ máximo reps.
Abmat Sit Up – 1′ máximo reps.
DU/SU – 1′ máximo reps.
Rest 1′