WOD – 04.07.16

PROVA 1 – SELETIVAS TCB.

AMRAP em 5 rounds de 30″ cada.
One KB Overhead Squat.
Box Jump.
Shouder To Overhead.
KB Swing.
Rest 1′.

WOD – 01.07.16

EM TRIOS:

0 a 10′
Rowing – 3km.
Push Up – 100 reps.

10′ a 20′
Rowing – 2km.
Sit Up – 200 reps.

20′ a 30′
Rowing – 1km.
Air Squat – 300 reps.

OBS: Cada minuto ultrapassado aumenta 10 reps para o próximo bloco!

WOD – 30.06.16

3 ROUNDS FOR TIME

Split Jerk – 3 reps.
KB Swing – 10 reps.
Push Jerk – 6 reps.
KB Swing – 10 reps.
Push Press – 9 reps.
KB Swing – 10 reps.
Run – 500m.

TIME CAP 16′

WOD – 29.06.16

FOR TIME

Wall Ball – 1′.
DU – 50 reps.
Wall Ball – 1′.
Box Jump – 40 reps.
Wall Ball – 1′.
Toes To Bar – 30 reps.
Wall Ball – 1′.
Burpee – 20 reps.

WOD – 28.06.16

FOR TIME

21 – 15 – 09.
Squat Clean.
Pull Up.

TIME CAP 15′.