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 – 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′.