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Wod – 12 de janeiro / 2016

WOD 12.01.15

AMRAP 16′

Push Press – 10 reps.
Air Squat – 20 reps.
Russian Twist – 30 reps.

Wod – 11 de janeiro / 2016

WOD 11.01.15

AMRAP 16′
Run – 240m.
DU/SU – 30/90 reps.
Box Jump – 15 reps.

AMRAP 12′ (duplas)
Wheelbarrow – 40m.
Piggyback Rides – 40m.
Sit Up – 40 reps.

Wod – 08 de janeiro / 2016

WOD 08.01.15

For Time

Handstand Push Up – 10 reps.
Pull Up – 20 reps.
Hollow Rock – 30 reps.
Rowing – 40 cal.

Handstand Push Up – 10 reps.
Pull Up – 20 reps.
Hollow Rock – 30 reps.
Sled – 40 m.

Handstand Push Up – 10 reps.
Pull Up – 20 reps.
Hollow Rock – 30 reps.
Run – 400m.

TIME CAP 15′

Wod – 07 de janeiro / 2016

WOD 07.01.15
For Time

Run – 400m.
Overhead Squat – 50 reps.
Tire Flip – 50 reps.
Run – 400m.

TIME CAP 15′

Wod – 06 de janeiro / 2016

WOD 06.01.15

3 – Rounds For Time
Hang Squat Clean – 5 reps.
Sumo Deadlift High Pull – 10 reps.

2 – Rounds For Time
Hang Squat Clean – 5 reps.
Sumo Deadlift High Pull – 10 reps.
Toes To Bar – 15 reps.

1 – Round For Time
Hang Squat Clean – 5 reps.
Sumo Deadlift High Pull – 10 reps.
Toes To Bar – 15 reps.
DU – 20 reps.

TIME CAP 20′