WOD 15.03.16

5 – Rounds For Time

Rope Climb – 2 reps.
Box Jump – 15 reps.
Front Rack Lunge – 30 reps.

TIME CAP 20′

WOD 14.03.16

AMRAP 20′

TEAM WOD

Wall Ball – 30 reps.
Pistol – 30 reps.
Rowing – 300m.

WOD 11.03.16

10 – Rounds For Time

Run – 300m.
Box Jump – 10 reps.
Abmat Sit Up – 20 reps.
L-sit – tempo máximo.

TIME CAP 40′

WOD 10.03.16

FOR TIME

Hollow Rock – 45 reps.
Burpee – 30 reps.
DB Snatch – 20 reps.
Handstand Push Up – 10 reps.
Hollow Rock – 45 reps.
Handstand Push Up – 10 reps.
DB Snatch – 20 reps.
Burpee – 30 reps.
Hollow Rock – 45 reps.

TIME CAP 20′

WOD 09.03.16

EMOM 20′

3 rounds de 1′ para:
Power Clean – 12 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 10 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 8 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′

3 rounds de 1′ para:
Power Clean – 6 reps.
1 round de 1′ para:
Front Squat – max reps.
Rest 1′