WOD – 13/09/2018. 

FOR TIME. 

21 – 15 – 9. 

Handstand Push Up. 
Burpee. 

TIME CAP 8’. 

Limite: 24 pessoas. 

…………………………………….. 

ENDURANCE. 

Every 5’ for 6 rounds: 

Rowing – 200/180 mts. 
Double Unders – 50 reps. 
Sit Up – 30 reps. 
Wall Ball – 10 reps. 
Run – 200 mts 

Limite: 24 pessoas.

WOD – 12/09/2018. 

5 ROUNDS DE 5’:

Deadlift – 5 reps.
Strict Pull Up – 5 reps.
Leg Less/Rope Climb – 1 rep.
KTB Swing – 10 reps.

WOD – 11/09/2018. 

FOR TIME. 

Pistol – 10, 20, 30, 40 reps. 
Run – 2 voltas pista. 

TIME CAP 15’. 

Limite: 24 pessoas.

WOD – 10/09/2018. 

FOR TIME. 

“GRACE” 

Clean and Jerk – 30 reps. 

TIME CAP 7’. 

Limite: 24 pessoas.

WOD – 06/09/2018. 

4 rounds for time.

10 Ktb Swing
10 Burpees
10 Pistols
200m Run

*Tem Back squat e OHS na parte de força, trazer acessórios.