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)

Crossfit Games Open 17.1

10 Dumbbell Snatch

15 Burpee Box Jump Over

20 Dumbbell Snatch

15 Burpee Box Jump Over
30 Dumbbell Snatch

15 Burpee Box Jump Over
40 Dumbbell Snatch

15 Burpee Box Jump Over
50 Dumbbell Snatch

15 Burpee Box Jump Over

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”)

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

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

Sábado, 18 de Fevereiro de 2017
WOD:

5 Rounds or 15’

10 Hang Power Clean (135/95lbs)

10 Box Jump (24”/20”)

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