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Wod – 05 de julho / 2016

WOD – 05.07.16

10 – Rounds For Time.

Muscle Up – 3 reps.
Handstand Push Up – 5 reps.
Pull Up – 10 reps.
Sit Up – 15 reps.
Air Squat – 20 reps.

TIME CAP 20′.

Wod – 04 de julho / 2016

WOD – 04.07.16

PROVA 1 – SELETIVAS TCB.

AMRAP em 5 rounds de 30″ cada.
One KB Overhead Squat.
Box Jump.
Shouder To Overhead.
KB Swing.
Rest 1′.

Wod – 01 de julho / 2016

WOD – 01.07.16

EM TRIOS:

0 a 10′
Rowing – 3km.
Push Up – 100 reps.

10′ a 20′
Rowing – 2km.
Sit Up – 200 reps.

20′ a 30′
Rowing – 1km.
Air Squat – 300 reps.

OBS: Cada minuto ultrapassado aumenta 10 reps para o próximo bloco!

Wod – 30 de junho / 2016

WOD – 30.06.16

3 ROUNDS FOR TIME

Split Jerk – 3 reps.
KB Swing – 10 reps.
Push Jerk – 6 reps.
KB Swing – 10 reps.
Push Press – 9 reps.
KB Swing – 10 reps.
Run – 500m.

TIME CAP 16′

Wod – 29 de junho / 2016

WOD – 29.06.16

FOR TIME

Wall Ball – 1′.
DU – 50 reps.
Wall Ball – 1′.
Box Jump – 40 reps.
Wall Ball – 1′.
Toes To Bar – 30 reps.
Wall Ball – 1′.
Burpee – 20 reps.