Barbell’s Club
5 Rounds

1 Snatch Pull (135/95lbs)

2 Snatch High Pull (135/95lbs)

3 Power Snatch (135/95lbs)

(Pause hang position)

WOD:

Timecap 10’

Isabel

30 Snatch (135/95lbs)

Extra:
Barbell’s Conditioning
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Snatch Press (Neck) (45/35lbs)
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Back Thruster (45/35lbs)
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Snatch Balance (45/35lbs)

WOD
15’ AMRAP

15 Sit Up

15 Pull Up

15 Sit Up

15 Pistols

Extra:

5×6 Muscle Up Drill

Semana: 28/11/2016 – 03/12/2016

Segunda-feira, 28 de Novembro de 2016.
WOD 
5’ AMRAP

21 Power Clean 115/75lbs

21 Calories Row

21 Box Jump 24/20
1’ Rest
5’ AMRAP

18 Power Clean

18 Calories Row

18 Box Jump
1’ Rest
5’ AMRAP

15 Power Clean

15 Calories Row

15 Box Jump
1’ Rest
5’ AMRAP

12 Power Clean

12 Calories Row

12 Box Jump

Terça-feira, 29 de Novembro de 2016.
WOD
15’ AMRAP

15 Sit Up

15 Pull Up

15 Sit Up

15 Pistols

Extra:

5×6 Muscle Up Drill

Quarta-feira, 30 de Novembro de 2016.
Barbell’s Club
5 Rounds

1 Snatch Pull (135/95lbs)

2 Snatch High Pull (135/95lbs)

3 Power Snatch (135/95lbs)

(Pause hang position)

WOD:

Timecap 10’

Isabel

30 Snatch (135/95lbs)

Extra:
Barbell’s Conditioning
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Snatch Press (Neck) (45/35lbs)
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Back Thruster (45/35lbs)
6 Rounds

Tall Snatch – Hang Snatch – Snatch – Snatch Balance (45/35lbs)
Quinta-feira, 1 de Dezembro de 2016.
WOD
10-9-8-7-6-5-4-3-2-1

Wallball (20/15lbs)

Sumo Deadlift High Pull

Box Jump (20in)

Push Press (75/55lbs)

Calories Row
Extra: Massaroca
Sexta-feira, 2 de Dezembro de 2016.
Barbell’s Club
5 Rounds

3 Clean & Jerk
3 Rounds

4 Clean Pull
3 Rounds

4 Back Squat
WOD

10-8-7-6-5-4-3-2-1

Hang Power Clean (135lbs/95lbs)

Push Jerk (135lbs/95lbs)
Sábado, 3 de Dezembro de 2016.

WOD:

100 Double Unders

50 Sit Up (20/14lbs)

75 Walk Lunges

5 Rope Climb

75 Walk Lunges

50 Sit Up (20/14lbs)

100 Double Unders