WOD 20.04.16

FORÇA MÁXIMA

– Remada Curvada.
– Deadlift.

WOD 19.04.16

AMRAP 20′

Bar Muscle Up – 3 reps.
Slan Ball + Burpee – 9 reps.
KB Swing – 15 reps.

WOD 18.04.16

4 – ROUNDS FOR TIME

Run – 400m.
Squat Clean – 10 reps.
Toes To Bar – 20 reps.

TIME CAP 18′.

WOD 15.04.16

FOR TIME

50″ ON / 10″OFF
Power Clean – 40 reps.
DU – 60 reps.
Sit Up – 80 reps.
TIME CAP 10′

Rest 2′

40″ ONN / 20″ OFF
Power Clean – 30 reps.
DU – 50 reps.
Sit Up – 70 reps.
TIME CAP 10′

Rest 2′

30″ ONN / 30″ OFF
Power Clean – 20 reps.
DU – 40 reps.
Sit Up – 60 reps.
TIME CAP 10′

WOD 14.04.16

FOR TIME

21 – 15 – 9 – 3
Handstand Push Up.
Overhead Squat.

*a cada 2′ realizar 10 reps de pistol.

TIME CAP 16′