WOD EM DUPLAS – 11.01.17
1) AMRAP 25′.
Run – 300m.
DU – 30 reps.
Strict Pull Up – 3 reps.
Rest 5′
2) AMRAP 15′.
Pull Up – 6 reps.
Toes To Bar – 6 reps.
Burpee – 6 reps.
WOD EM DUPLAS – 11.01.17
1) AMRAP 25′.
Run – 300m.
DU – 30 reps.
Strict Pull Up – 3 reps.
Rest 5′
2) AMRAP 15′.
Pull Up – 6 reps.
Toes To Bar – 6 reps.
Burpee – 6 reps.
WOD – 10.01.17
EMOM 17’30”.
A cada 3’30″:
Front Squat – 10 reps.
Rope Climb – 1 rep.
WOD – 09.01.17
AMRAP 12′.
1 – 2 – 3 – 4 – 5…
Power Clean.
Push Press.
* 10 Sit Up para cada quebra de round.
WOD – 06.01.17
AMRAP 8′.
1 – 2 – 3 – 4 – 5 – 6…
KTB Swing.
Toes To Bar.
WOD – 05.01.17
1) EMOM 12′:
A cada 2′:
Shoulder Press – 4 reps.
Rest 3′
2) EMOM 12′:
A cada 2′:
Push Press – 3 reps.