WOD – 05.12.16

1) EMOM 16′.
A cada 2′:
Split Jerk – 1 rep.

2) AMRAP 15′.
Air Squat – 20 reps.
Push Up – 20 reps.
KB Swing – 20 reps.
DU – 30 reps.

* a cada 2′ executar 1 Rope Climb.

WOD – 02.12.16

FOR TIME.

21 – 15 – 9

Hang Power Snatch.
Pull Up.

TIME CAP 7′.

WOD – 01.12.16

AMRAP 20′.

Pistol – 16 reps .
Box Jump – 16 reps.
Abmat Sit Up – 16 reps.
Run – 200m.

WOD – 30.11.16

1) EMOM 15′.

A cada 3′:

Shoulder Press – 5 reps.
Strict Handstand Push Up – 5 reps.

2) EMOM 12′.

A cada 3′:

Push Press – 5 reps.
Defict Push Up – 5 reps.

WOD – 29.11.16

1) EMOM 20′

A cada 2′:

Power Clean – 1 rep.
Front Squat – 3 reps.

2) 2 ROUNDS FOR TIME.

Deadlift – 15 reps.
Hang Power Clean – 20 reps.
Front Squat – 25 reps.

*cada vez que soltar a barra, realizar 20 DU.

TIME CAP 12′.