Sexta-feira, 31 de Março de 2017
WOD:
Time Cap 25’
15 Hang Power Snatch (95/65lbs)
30 Box Jump (24/20”)
400mts Run
5 Rope Climb
400mts Run
30 Box Jump (24/20”)
15 Hang Power Snatch (95/65lbs)
Quinta-feira, 30 de Março de 2017
WOD:
EMOM 20’
6 Overhead Squat (115/95lbs)
12 Strict Pull Up
Quarta-feira, 29 de Março de 2017
WOD:
5 Rounds or 30’
12 Deadlift (225/175lbs)
500 Row
Rest 2’
WOD 5 Rounds or 15’
4 Turkish Get Up Kettlebell (32/24kg)
8 Toe to Bar
16 Pistol
Segunda-feira, 27 de Março de 2017
WOD
Time Cap 10’
150 Double Unders or 300 Single Unders
30 Thruster (95/75lbs)
30 Pull Up or Ring Row
150 Double Unders or 300 Single Unders
Semana: 27/03/2017 – 01/04/2017
Segunda-feira, 27 de Março de 2017
WOD
Time Cap 10’
150 Double Unders or 300 Single Unders
30 Thruster (95/75lbs)
30 Pull Up or Ring Row
150 Double Unders or 300 Single Unders
Terça-feira, 28 de Março de 2017
WOD
5 Rounds or 15’
4 Turkish Get Up Kettlebell (32/24kg)
8 Toe to Bar
16 Pistol
Quarta-feira, 29 de Março de 2017
WOD:
5 Rounds or 30’
12 Deadlift (225/175lbs)
500 Row
Rest 2’
Quinta-feira, 30 de Março de 2017
WOD:
EMOM 20’
6 Overhead Squat (115/95lbs)
12 Strict Pull Up
Sexta-feira, 31 de Março de 2017
WOD:
Time Cap 25’
15 Hang Power Snatch (95/65lbs)
30 Box Jump (24/20”)
400mts Run
5 Rope Climb
400mts Run
30 Box Jump (24/20”)
15 Hang Power Snatch (95/65lbs)
Sábado, 1 de Abril de 2017
WOD
12 Rounds or 30’
10 Power Clean (115/75lbs)
5 Handstand Push Up
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Quinta-feira, 23 de Março de 2017
WOD:
3 Rounds
Time Cap 3’
20 Wall Ball
Time Cap 3’
500/400mts Row
Time Cap 3’
20 Deadlift (135/105lbs)
WOD:EMOM 5’
Row
15/10 Calories Row
EMOM 5’
Burpee
10/6 Burpees
EMOM 5’
12 Pull Up or Box Pull Up
EMOM 5’
12 Pistol or 24 Afundos
WOD5 Rounds or 15’
10 Cluster (95/65lbs)
100 Double Unders or 200 Single Unders