WOD – 22.02.17

1) 8 ROUNDS (em dupla).
Back Squat – 30″ On/30″ Off.

2) AMRAP 15′.
V-Up – 10 reps.
Lunge Plate Overhead – 10 reps.
Run – 300m.

WOD – 21.02.17

AMRAP 6′.
Handstand Push Up – 6 reps.
DU – 30 reps.

Rest 1′

AMRAP 8′.
Handstand Push Up – 8 reps.
Toes To Bar – 8 reps.
DU – 30 reps.

Rest 1′

AMRAP 10′.
Handstand Push Up – 10 reps.
Toes To Bar – 10 reps.
Rope Climb – 1 rep.
DU – 30 reps.

WOD – 20.02.17

3 ROUNDS FOR TIME.

Burpee Box Jump Over – 10/12 reps a cada giro do caixote, por 10m.
KB Swing – 50/60 reps.
Wall Ball – 50/60 reps.

TIME CAP 30′.

RX: dupla. / SCALED: trio.

WOD – 17.02.17

FOR TIME.

Bar Muscle Up – 15 reps. *
Front Squat – 30 reps.
Run 1 km.

* Adaptação:
Pull Up – 30 reps.
Pull Up Band – 40 reps.
Jumping Pull Up – 50 reps.

TIME CAP 15′.

WOD – 16.02.17

AMRAP 15′ (Dupla).

Power Clean – 3 reps.
Push Up – 6 reps.
Air Squat – 9 reps.