WOD 22.01.16

EMOM 18′

0 a 4′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 8 reps.

4′ a 6′
Plate Run – máximo passagens.

6′ a 10′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 6 reps.

10′ a 12′
Plate Run – máximo passagens.

12′ a 16′ (a cada 1′)
Wall Walk – 3 reps.
Box Jump – 4 reps.

16′ a 18′
Plate Run – máximo passagens.

WOD 21.01.16

FOR TIME

1 – Km Run
Front Squat 10, 8, 6, 4, 2
Subida Escada 2, 4, 6, 8, 10

TIME CAP 15′

Imediatamente após:
AMRAP 5′

Burpee Over Bar

WOD 20.01.16

AFAP

“ANGIE”
Pull Up – 100 reps.
Push Up – 100 reps.
Sit Up – 100 reps.
Air Squat – 100 reps.

TIME CAP 30′

WOD 19.01.16

4 – Rounds For Time

KB Swing – 30 reps.
Wall Ball – 30 reps.

After

Rowing – máxima metragem unbroken

TIME CAP 18′

WOD 18.01.16

5 – Rounds For Time

Overhead Walking Lunge – 50, 40, 30, 20, 10 reps.
DU – 50, 40, 30, 20, 10 reps.
Hollow Rock – 10 reps.

TIME CAP 15′