WOD 05 ago
5 SETS x AMRAP 5Min.
3 Snatch (RX 60/43)
6 Push Ups
9 Air Squats
Rest 1Min.
Recomeçar o AMRAP de onde parou.
– OPCIONAL:
Rest 5Min.
– 10Min. para encontrar:
3RM OHS (GTO)
WOD 04 ago
BENCHMARK DAY “THE SEVEN”
– 7 RFT x 7 Reps of:
HSPUps
Thrusters (RX 60/43)
Knees To Elbows
Deadlifts (RX 110/75)
Burpees
AKB Swings (RX 24/20)
Pull Ups
WOD 03 ago
TABATA
Burpee sobre Anilha
– EMOM 16Min.
1. 8 Pw Cleans (RX 60/45)
2. 12 Wall Balls (RX 20/14lbs)
3. 32 Mountain Climbs
4. 4 Sled Push
WOD 02 ago
WOD / TEAM OF 3
– FOR TIME (CAP
4 Blocks Synchro Run
600m Farmer Walk
90 Kb Walking Lunges
90 Pull Ups
90 Hand Release Push Ups
WOD 01 ago
Barbell Work
Then…
– FOR TIME
500m Run
50 Box Jumps Over
Rest 6Min. e escolher o wod
C.1) OPÇÃO 1:
– EMOM 12Min.
1. 5 Ring/Bar Muscle Ups
2. 10 Hang Pw Snatch (RX 50/29)
3. 15 Box Jumps Over
4. Rest
OPÇÃO 2:
– EMOM 12Min.
1. 5 Hang Pw Snatch (RX 60/35)
2. 15 Box Jumps
3. 25 Abmats
4. 100m Run
