Tel.: (19) 3844-5282
atendimento@pamcrossfit.com.br

Wod – 30 de março / 2016

WOD 30.03.16

EMOM 10′
Rowing.

EMOM 10′
Air Bike.

EMOM 10′
KB Swing.

Wod – 29 de março / 2016

WOD 29.03.16

AMRAP 15′

Wall Ball – 3, 6, 9, 12, 15… reps.
Muscle Up – 3 reps.

Limite: Livre.

WOD 28.03.16

AMRAP 15′

Overhead Squat – 8 reps.
Toes To Bar – 12 reps.
Run – 200m.

WOD 24.03.16

AMRAP 12′

5, 10, 15, 20… Reps.
Toes To Bar
Ring Dip

After

3 ROUNDS FOR TIME

Run – 300m, 200m, 100m.
Handstand Push Up – 30, 20, 10 reps.

TIME CAP 12′

WOD 23.03.16

4 – Rounds For Time

Burpee Over Bar – 6, 8, 10, 12 reps.
Squat Clean – 10 reps.

TIME CAP 15′