Prior to 8:00, complete:3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches, 95 lb.

Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
SUBMIT SCORES ▸

Deadline: MON, MAR 13, 5 PM PT

Quinta-feira, 9 de Março de 2017
Gymnastics

5 Rounds

45” Hollow, 15”

45” Brigde, 15”

45” Superman, 15”
Técnica e Aquecimento
5 Rounds

10 Single Unders (2/1 Double Unders)

10 Agachamentos com a Bola

10 Beat Swing
3 Rounds

10 Double Unders

10 Wallballs

5 Pull Up
WOD:

AMRAP 6’

42 Double-unders or 84 Single Unders

30 Wallballs (20/14lbs)

18 Pull Up or 18 Ring Row
Rest 3’
AMRAP 6’

21 Double-unders or 42 Single Unders

15 Wallballs (20/14lbs)

9 Pull Up or 18 Ring Row

Semana: 06/03/2017 – 11/03/2017
Segunda-feira, 6 de Março 2017
WOD 

3 Rounds
Time Cap 3’

120 Double Unders or 240 Single Unders
Time Cap 3’

12 Box Jump

6 Squat Clean (135/85lbs)
Time Cap 3’

15 Push Up (Hand Release)

12 Ring Dips

9 Handstand Push Up

Terça-feira, 7 de Março de 2017
WOD

AMRAP 10’

10 Power Snatch (115/85lbs)

10 Burpees
Ajuste de Carga

3 Rounds or 5’

6 Front Squat
Strength

5 Rounds or 10’

12 Front Squat (185/125lbs)
Quarta-feira, 8 de Março de 2017
WOD

Time Cap 15’ 
800mts Run
21-15-9

Hang Power Clean (155/105lbs)

Ring Dips
800mts Run
Ajuste de carga

5 Rounds or 5’

12 Deadlift
Strength

5 Rounds or 10’

12 Deadlift (255/175lbs)
Quinta-feira, 9 de Março de 2017
Gymnastics

5 Rounds

45” Hollow, 15”

45” Brigde, 15”

45” Superman, 15”
Técnica e Aquecimento
5 Rounds

10 Single Unders (2/1 Double Unders)

10 Agachamentos com a Bola

10 Beat Swing
3 Rounds

10 Double Unders

10 Wallballs

5 Pull Up
WOD:

AMRAP 6’

42 Double-unders or 84 Single Unders

30 Wallballs (20/14lbs)

18 Pull Up or 18 Ring Row
Rest 3’
AMRAP 6’

21 Double-unders or 42 Single Unders

15 Wallballs (20/14lbs)

9 Pull Up or 18 Ring Row
Sexta-feira, 10 de Março de 2017
WOD

17.3
Sábado, 11 de Março de 2017
WOD

5 Rounds of 6 minutes each
1º Round

90/60cal Row
2° Round 

90/60 Wall Ball
3° Round

90/60 Push Press
4° Round

90/60 Box Jump 
5° Round

90/60 Sumo Deadlift High Pull

Quinta-feira, 2 de Março de 2017
WOD:

For Time:

AMRAP 20’

18 Toe To Bar

18 Burpees

18 Overhead Squats (115/75lbs)

15 T2B

15 Burpees

15 Overhead Squats (115/75lbs)

12 T2B

12 Burpees

12 Overhead Squats (115/75lbs)

9 T2B

9 Burpees

9 Overhead Squats (115/75lbs)

6 T2B

6 Burpees

6 Overhead Squats (115/75lbs)