WOD 01.03.16

AMRAP 15′

Pull Up – 8 reps.
Front Squat – 10 reps.
Rope Climb – 1 rep.

AMRAP 5′

Muscle Up / Bar Muscle Up – máximo reps.

WOD 29.02.16

3 – Rounds For Time

Run – 500m.
Deadlift – 12 reps.
DB Snatch – 24 reps.

TIME CAP 12′

WOD 26.02.16

3 Rounds

Sled Pull – 3′
Pull Up – 2′
* Evil Wheel – 1′
Slam Ball + Mountain Climb – 3′
Push Up Paralletes – 2′
* KB Swing – 1′

*UNBROKEN

Rest 3′

WOD 25.02.16

“GRACE”

Clean e Jerk – 30 reps.
*a cada quebra realizar 5 Hang Snatch.

TIME CAP 12′

WOD 24.02.16

TIME 12′

30″ para:
Run – 80m.
30″ para:
Power Clean- 6 reps.

AMRAP 7′

Power Clean – 6 reps.
Hang Squat Clean – 3 reps.