WOD – 26.12.16

AMRAP 20′.

DU – 50 reps.
Hand Release Push Up – 15 reps.
Pull Up – 10 reps.

WOD – 21.12.16

EMOM 14′.

A cada 2′:

Deadlift – 5 reps.
Handstand Push Up – 5 reps.
WOD – 22/12/2016.

FOR TIME.

21 – 15 – 9

Front Squat x Burpee

TIME CAP 10′.

WOD – 20.12.16

1) “ANNIE”.

50 – 40 – 30 – 20 – 10.

DU x Sit Up.

TIME CAP 10′.

2) “CINDY” (dupla).

AMRAP 20′.

Pull Up – 5 reps.
Push Up – 10 reps.
Air Squat – 15 reps.

WOD – 19.12.16

“GRACE”

Clean e Jerk – 30 reps .

TIME CAP 5′.

WOD – 16.12.16

1) EMOM 12′.

A cada 2′:

12 – 10 – 8 – 8 – 6 – 6.

Bench Press.

2) EMOM 12′.

A cada 1’30″:

8 – 8 – 6 – 6 – 4 – 4 – 2 – 2.

Ring Dips.