09/12/16 - WOD

WOD (Partners)
A- 20 Rounds For Time:
Complex Unbroken:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk
* Cada troca, 200m Run

08/12/16 - WOD

WOD
A- For Time:
1200m Run

B- For Time:
60 Cal Row
50 Wall Ball (20/14)
40 Pull Up C2B
30 Burpees
20 Handstand Push Up Strict

07/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Shoulder Press

B- For Time:
600m run
21 Snatch
400m Run
15 Snatch
200m Run
9 Snatch
(135lb/95lb)

06/12/16 - WOD

WOD
A- 10 Min AMRAP:
100m Farmer Walk KB (53lb/44lb)
10 Hollow Rocks
10 Arch Rocks

B- 12 Min AMRAP:
12 Knees To Elbows
12 Box Jump (30/24)
12 Pistols

05/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
400m run
3 Rounds:
10 Power Clean
15 Ring Dips
Rest 2 Min.
400m run
2 Rounds:
10 Squat Clean
30 Push Up
(135lb/95lb)

03/12/16 - WOD

WOD
5 Rounds For Time:
30 Russian Twist (45lb/35lb)
20 Box Jump Over (24/20)
10 Overhead Squat (95lb/65lb)

02/12/16 - WOD

WOD
A- For Time:
40 Sumo Deadlift High Pull KB
300m Run
30 Sumo Deadlift High Pull KB
300m Run
20 Sumo Deadlift High Pull KB
300m Run
(70lb/53lb)

B- For Time:
40 KB Swing
100 Double Under
30 KB Swing
100 Double Under
20 KB Swing
100 Double Under
(53lb/44lb)