WOD – 29/11/2018. 

FOR TIME (dupla).

Run – 400 mts.
Deadlift – 60 reps.
Burpee Over The Bar – 60 reps.
Pull Up – 60 reps.

Run – 400 mts.
Deadlift – 40 reps.
Burpee Over The Bar – 40 reps.
Chest To Bar – 40 reps.

Run – 400 mts.
Deadlift – 20 reps.
Burpee Over The Bar – 20 reps.
Bar Muscle Up – 20 reps.

LIMITE: 24 pessoas.

………………………………………….

ENDURANCE.

FOR TIME (8’)
Run – 1 km.

EMOM 8’.
Min 1: Air Bike – 15/12 cal.
Min 2: Prancha.
Min 3: Box Jump – 15 reps.
Min 4: Burpees Slam Ball 10 reps.

FOR TIME (8’)
Run – 1 km.

EMOM x8′
Min 1: Rowing – 15/12 cal.
Min 2: Prancha Lateral – 30” cada lado.
Min 3: Air Squat – 20 reps.
Min 4. Russian Twist – 20 reps.

FOR TIME (8’)
Run – 1 km.

Limite: 24 pessoas.