WOD – 01.02.17

A cada 3′ por 21′:

0 a 3′:
Chest To Bar – 10 reps.
Jumping Lunge – 20 reps.

3′ a 6′:
Chest To Bar – 12 reps.
Jumping Lunge – 20 reps.

6′ a 9′:
Chest To Bar – 14 reps.
Jumping Lunge – 20 reps.

… até 21′.

Obs: se não terminar os exercícios e repetições dentro do tempo proposto, ali termina o wod para o atleta.

WOD – 31.01.17

5 ROUNDS FOR TIME.

Deadlift – 10 reps.
Clean – 5 reps.
Shoulder To Overhead – 5 reps.

TIME CAP 9′.

WOD – 30.01.17

AMRAP 30′ (em dupla).

10 – 20 – 30 – 40 – 50…

Wall Ball.
Burpee Over Partner.

* 400m Run com Med Ball ao final de cada round.

WOD – 25.01.17

1) 8 ROUNDS:

A cada 2′:

Complex:
Power Snatch – 1 rep.
Hang Squat Snatch – 1 rep.
Squat Snatch – 1 rep.

2) 12′ para acabar 1 RM de Deadlift.

WOD – 24.01.17

1) 9 ROUNDS:

Shoulder Press.

A cada 2′:

12 – 10 – 8 – 6 – 4 – 2 – 1 – 1 – 1.

2) AMRAP 16′:

Run – 200m.
Leg Less – 1 rep.
Handstand Push Up – 10 reps.