29/08/14

WOD

20' AMRAP:

400m  RUN

Max. Rep. PULL UPS

27/08/14

WOD

5 ROUNDS:

05 BACK SQUAT

05 PUSH PRESS

05 THRUSTER

20/08/14

WOD

10 SPRINTS FOR TIME:

100m RUN

REST (o necessário entre os rounds)

18/08/14

WOD

3 ROUNDS FOR TIME:

25 GHD SIT-UPS

05 CLEAN AND JERKS

15/08/14

WOD

3 ROUNDS - FOR TIME:

50 SQUATS

15 GROUND TO OVER HEAD

400m RUN

11/08/14

WOD

FOR TIME:

25 PUSH PRESS

25 D.U

15 PUSH PRESS

50 D.U

5 PUSH PRESS

100 D.U

08/08/14

WOD

5 ROUNDS FOR TIME

10 BURPEES BOX JUMP

1' REST EACH ROUND

04/08/14

WOD

FOR TIME

50 HANG POWER SNATCH