19/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
5 Reps. Overhead Squat

B- 3 Rounds For Time:
400m Run
30 Pistols
20 Pull Up

17/09/16 - WOD

WOD (Partners)
A- 4 Rounds:
4 Min. Para:
100 Double Under
400m Run
Máx Sit Up Partners
Rest 1 Min.

B- Tabata (8x20x10)
Hollow e Arch Hold Position

16/09/16 - WOD

WOD
A- 10 Min. AMRAP:
5 Wall Walk
10 HRPU
15 Bench Dips

B- 6 Rounds For Time:
10 Pull Up C2B
15 KB Swing (53lb/44lb)
200m Run

15/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Back Squat

B- For Time:
50 Wall Ball (20/14)
400m Row
40 Wall Ball
400m Run
30 Wall Ball
400m Row
20 Wall Ball
400m Run

14/09/16 - WOD

WOD
A- EMOM 10 Min.
ODD: 10 Sprawl + Step Up
Even: 20/15 V-Ups

B- EMOM 12 Min:
Min 1: 50/30 Double Under
Min 2: 20/15 Box Jump (24/20)
Min 3: 15/10 Knees To Elbows

13/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Bench Press

B- 4 Rounds For Time:
300m Run
15 Handstand Push Up
10 Deadlift (225lb/155lb)

12/09/16 - WOD

WOD
A- 10 Min. AMRAP:
10/7 Pull Up Strict
100m Farmer Walk

B- 12 Min AMRAP:
10 Front Squat (135lb/95lb)
10 Burpees Over Bar