01/08/16 - WOD

WOD
A - EMOM 10 Min:
2 Power Clean +
2 Hang Clean +
1 Squat Clean
(Touch and Go)
(115lb/85lb)

B- For Time: (Equipe)
Opção 1: 4.200m Run (G/P)
Opção 2: 2.400m Run (G/P)
Opção 3: 1900m Run (G/P)

30/07/16 - WOD

WOD
3 Rounds For Time:
400m Run
20 Toes To Bar
400m Row
20 W. Lunges (45lb/35lb)
400m Bike
20 V-Ups

29/07/16 - WOD

LPO Day

A- High Hang Snatch

6x2

B- Drop Snatch

6x2

C- Squat Clean

6x2

D- Split Jerk

6x2

E- High Pull Clean

6x2

28/07/16 - WOD

A - 10 Min. AMRAP:
Máx. Triplo Under

B- EMOM 18 Min:
Min 1: 15 KB Swing (70lb/53lb)
Min 2: 50/30 Double Under
Min 3: 10/8 Hand Stand Push Up

27/07/16 - WOD

A - Strength:
10-8-6-4-2
Front Squat

B- 12 Min AMRAP:

10 Thrusters (115lb/85lb)

200m Row

26/07/16 - WOD

A - Strength
10-8-6-4-2
Hang Snatch

B- For Time:
150 Abmat
100 Box Jump (24/20)
50 Pull Up

25/07/16 - WOD

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

B- 4 Rounds For Time:
300m Run
20 Hand Release Push Up
10 Sumo Deadlift High Pull (95lb/65lb)