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′