Semana 11/04-16/04/2016
Segunda-feira 11/04/2016
CF198 11042016
30:00 AMRAP 

Cyndi

5 pull ups

10 push ups

15 air squat
30 push press 95/65lbs a cada 5 rounds de Cyndi
Scoring: Total reps push press
Terça-feira 12/04/2016
CF198 12042016
100 double unders
5 rounds

6 hang power clean 155/105lbs

12 box jump

18 sit ups
100 double unders
Extra: 30 muscle up drill
Quarta-feira 13/04/2016
3 rounds:

10 deadlift 275/205lbs

500mts row
3 rounds:

10 back squat 225/155lbs

5 rope climb
Quinta-feira 14/04/2016
25:00 AMRAP

10 toe to bar

20 burpees

30 hang power snatch 95/65lbs

40 jump lunges
Score: total hang power snatch
Sexta-feira 15/04/2016
Benchmark: Kelly
5 rounds:

400 meter run,

30 box jumps @24″,

30 wall-ball shots @20/14LBS.
Extra: Handstand Push Up
Sábado 16/04/2016
5 rounds (155/105lbs)

12 deadlift

9 hang power clean

6 front squat

2000mts row
Score: 2000mts row time.
Domingo 17/04/2016
XV Meia Maratona Cidade de Santo André