WOD 22.03.16
5 – Rounds For Time
Bar Muscle Up – 3 reps.
Strict Pull Up – 6 reps.
Kipping/Butterfly Pull Up – 9 reps.
DU – 30 reps.
TIME CAP 15′
After
AMRAP 5′
Power Snatch – máximo reps.
WOD 22.03.16
5 – Rounds For Time
Bar Muscle Up – 3 reps.
Strict Pull Up – 6 reps.
Kipping/Butterfly Pull Up – 9 reps.
DU – 30 reps.
TIME CAP 15′
After
AMRAP 5′
Power Snatch – máximo reps.
WOD 21.03.16
3 – Rounds For Time
Jerk – 15 reps.
Split Jerk – 15 reps.
KB Swing – 30 reps.
TIME CAP 12′
WOD 18.03.16
FOR TIME
Run PAM – 1 volta.
Pull Up – 50 reps.
Farmers Walk – 240m.
Tire Flip – 40 reps.
Farmers Walk – 160m.
DB One Arm Cluster – 30 reps.
Farmers Walk – 80m.
Run PAM – 1 volta.
TIME CAP 40′
WOD 17.03.16
5 Rounds
Hang Clean – max reps em 30″.
Hang Clean e Split Jerk – 5 reps em 30″.
Jump Lunge – max reps em 30″.
Rest 1′.
WOD 16.03.16
6 – Rounds For Time
Sumô Deadlift High Pull – 8 reps.
Push Press – 8 reps.
Burpee Over Bar – 8 reps.
Run – 200m.
TIME CAP 18′