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WOD 10 AGO

ENDURANCE – FOR TIME
800m Run
20 Wall Ball (RX 20/14lbs)
10 Push Up
800m Run
20 Wall Ball
10 Push Up
800m Run
20 Wall Ball
10 Push Up
800m Run

ENDURANCE – FOR TIME (CAP 30Min.)

WOD 9 AGO

STRENGHT
Bench Press
Front Squat

STAMINA – AMRAP 14Min.
4 Sled Push
10 Burpee
10 Tire Flip
20 Abmat
20 AKB Swing (24/20kg)

WOD 8 AGO

SKILL
Bar Muscle Up

WOD “KAREN” PLUS
150 Wall Balls (RX 20/14lbs)
A cada quebra: 5 Cleans (RX 69/49kg)

WOD 7 AGO

STRENGHT
Back Squat

STAMINA – AMRAP 10Min.
30 Double Under
15 Power Snatch (RX 34/25kg)

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)