WOD 13.04.16

FORÇA MÁXIMA

– Push Press.
– Front Squat.

WOD 12.04.16

FOR TIME

Clean e Jerk – 11 reps.
Deadlift – 21 reps.
Clean e Jerk – 9 reps.
Deadlift – 19 reps.
Clean e Jerk – 7 reps.
Deadlift – 17 reps.
Clean e Jerk – 5 reps.
Deadlift – 15 reps.
Clean e Jerk – 3 reps.
Deadlift – 13 reps.

TIME CAP 16′

WOD 11.04.16

FOR TIME

Thruster – 21 reps.
Chest To Bar Pull Up – 7 reps.
Toes To Bar – 7 reps.
Burpee Over Bar – 7 reps.

Thruster – 15 reps.
Chest To Bar Pull Up – 5 reps.
Toes To Bar – 5 reps.
Burpee Over Bar – 5 reps.

Thruster – 9 reps.
Chest To Bar Pull Up – 3 reps.
Toes To Bar – 3 reps.
Burpee Over Bar – 3 reps.

TIME CAP 15′

WOD 08.04.16

“KELLY”

5 – Rounds For Time

Run – 400m.
Box Jump – 30 reps.
Wall Ball – 30 reps.

WOD 07.04.16

FOR TIME

DU – 200 reps.
Sit Up – 150 reps.
KB Swing – 100 reps.

*a cada 30″ mudar de exercício.

TIME CAP 18′