Semana: 20/02/2017 – 25/02/2017
Segunda-feira, 20 de Fevereiro de 2017
WOD

Time Cap 25’’ 

5 Rounds

6 Back Squat (275/205lbs)

3×6 Plyometric Jump (Horizontal)

Rest 2’
Terça-feira, 21 de Fevereiro de 2017
WOD

Mary

As Many Rounds as Possible (AMRAP) in 20 minutes

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups
Quarta-feira, 22 de Fevereiro de 2017
WOD:

Time Cap 15’

21 Hang Power Clean (135/85lbs)

1 Legless Rope Climb
15 Hang Power Clean (135/85lbs)

1 Legless Rope Climb
9 Hang Power Clean (135/85lbs)

1 Legless Rope Climb
Quinta-feira, 23 de Fevereiro de 2017
WOD:

3 Rounds
EMOM 3’

12 Burpees

12 Wall Ball (10/6lbs)
EMOM 3’

500/350mts Row
EMOM 3’

60 Double Unders or 120 Single

15 Box Jump (20”)
Sexta-feira, 24 de Fevereiro de 2017
WOD

17.1
Sábado, 25 de Fevereiro de 2017
WOD:
Time Cap 20’

5 Rounds

5 Strict Pull Up or Ring Row

10 Push Up (45/25lbs)
Then
30 Power Snatch (115/85lbs)
Then 
5 Rounds

5 Strict Pull Up or Ring Row

10 Push Up (45/25lbs)

Sexta-feira, 17 de Fevereiro de 2017
WOD

AMRAP 16’

RX

15 Thrusters (95/65lbs)

15 Chest to Bar Pull-ups

-If 3 rounds are completed in under 4 minutes, time extends to 8 minutes. 

-If 6 rounds are completed in under 8 minutes, time extends to 12 minutes.

-If 9 rounds are completed in under 12 minutes, time extends to 16 minutes.
Scaled

15 Thrusters (75/55lbs)

15 Ring Rows

-If 3 rounds are completed in under 4 minutes, time extends to 8 minutes. 

-If 6 rounds are completed in under 8 minutes, time extends to 12 minutes.

-If 9 rounds are completed in under 12 minutes, time extends to 16 minutes.

Quinta-feira, 16 de Fevereiro de 2017
WOD:

Timecap 25’’
30 Burpees 

30 Double Under or 90 Single Unders

30 Ring Dips

30 Bulgarian Split Squat (Right) (32/24kg)

30 Bulgarian Split Squat (Left) (32/24kg)

30 Ring Dips

30 Double Under or 90 Single Unders

30 Burpees