10/09/16 - WOD

WOD
A- Strength:
5-4-3-2
Clean

B- 4 Rounds For Time:
1 Rope Climb
200m Run
10 Ring Dips
200m Run

09/09/16 - WOD

A- Strength:
5-4-3-2
Split Jerk

B- For Time:
50 Toes To Bar
40 Push Press (115lb/75lb)
300 Double Under

08/09/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 15 Wall Ball
Even: 200/100m Run

B- 12 Min AMRAP:
Escada crescente:
1-2-3-4...
Thrusters (95lb/65lb)
2-4-6-8...
DB Snatch (45lb/35lb)

06/09/16 - WOD

WOD
A- 10 Min AMRAP:
20 Hollow Rocks
15 KB Swing
7 Burpees

B- 4 Rounds For Time:
10 Overhead Squat (95lb/65lb)
200m Row
300m Run



05/09/16 - WOD

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

B- Cindy
20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat

03/09/16 - WOD

WOD
A- 4 Rounds For Time:
10 Pull Up
20 Wall Ball (20/14)
300m Run

B- For Time:
100 Sit Up

02/09/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 5 Hang Snatch (Unbroken)
Even: 10 Burpee Overe Bar

B- For Time:
24 Box Jump (24/20)
12 Power Snatch (115lb/75lb)
18 Box Jump
9 Power Snatch
12Box Jump
6 Power Snatch
6 Box Jump
3 Power Snatch