29/12/16 - WOD

WOD
A- 4 Rounds For Time:
10 Pull Up C2B
16 Pistol
20 Box Jump (24/20)

B- For Time:
100 Abmat

28/12/16 - WOD

WOD
A- 2 Rounds For Time:
500m Run
25 Handstand Push Up
500m Row
25 Burpees

B- EMOM 10 Min:
ODD: 10 Floor Press
Even: 10 Floor Wipers
(95lb/65lb)

27/12/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 200/100m Run
Even: 15 KB Swing (54lb/44lb)

B- 14 Min AMRAP:
10 Knees To Elbows
20 Wall Ball (20/14)
30 Double Under

26/12/16 - WOD

WOD
A- 5 Rounds For Time:
15 Sumo Deadlift High Pull (95lb/65lb)
300m Row

B- 3 Rounds
10 Deadlift Unilateral (cada lado)
1 Min Plank Hold

22/12/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Hang Clean + Push Jerk

B- 4 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Front Squat
3 Shoulder To Overhead
(135lb/95lb)

21/12/16 - WOD

WOD
A- 12 Min:
High Box Jump

B-For Time:
400m Run
30 KB Swing (70lb/53lb)
20 Box Jump (24/20)
400m Run
20 KB Swing
30 Box Jump
400m Run
10 KB Swing
40 Box Jump

20/12/16 - WOD

WOD
A- 3 Rounds:
Tiro de 400m Row
* Descanso Livre

B- 2 Rounds:
90 Seg Máx Cal Row
Rest 30 Seg.
90 Seg Máx Push Up
Rest 30 Seg.
90 Seg Máx Squat
Rest 30 Seg.
90 Seg Máx Sit Up
Rest 30 Seg.