Wod 23/08/19

Wod

14' amrap

9 thruster # 95/65

9 burpee facing barbell

15/15

21/21

27/27...

Add 6 reps each round until 14'

Wod 22/08/19

Wod team 3 Cap 40'

5km row

3.600m run

500 du

150 burpees

Wod 21/08/19

Wod for time

In 2' Window complete

200m run + Max c&J #135/95, 95/65

Until 30 c&J have been completed

Wod 20/08/19

Wod 17.1

Cap 20'

10/20/30/40/50 db Snatch 50/35lbs

15 burpee box jump over facing

Wod 19/08/19

Wod "granitos games"

For time cal 12'

20/18/16...2 wall ball 20/14lbs

10/9/8...1 t2b

Wod 14/08/19

Wod For time

15 box jumps over 60/50cm

50 front rack lunges #50/35lbs

20 c2b

50 db step ups #50/35lbs

20 c2b

50 over head db lunges #50/35lbs

15 box jumps over

Wod 13/08/19

Wod

4 rft

10 dl 225/155 or 70% rm

50 DU / 3x

Wod 12/08/19

Wod

10/8/6/4/2

Hang power clean 135/95

Front squat

Bar mu/burpee c2b/burpee pull up

WOd 09/08/19

Wod

24'

M1 20 wall ball 20/14 lbs

M2 15 hspu

M3 15 c&j 95/65lbs

M4 7/10 cal row

Wod 08/08/19

Wod

Cap 35'

5 rft

600m run (1 block)

30 hollow rocks

30 hollow superman position

Wod 07/08/19

Wod

6 rft

6 thruster

6 c2b

6 barbell facing burpee

#135/95

#95/65

WOd 06/08/19

Wod

10 rounds

5 dl snatch grip

5 muscle snatch

5 ohs

5 snatch balance

5 hang power snatch

5 high hang squat snatch

No drop during complex barbell

#45/35lbs

WOd 05/08/19

Wod for time

100 box jumps overs

Every 30" t2bx6

Começar no box jumps toda vez que virar 30" fazer 6 t2b

Wod 02/08/19

Wod

Diane cap 7’

21/15/9

Dl #225/155lbs

Hspu

Rest 5’

Cap 6’

21/15/9

Wall ball #20/14lbs

Box jumps over 60/50cm

Wod 01/08/19

Wod partner

27/21/18/15/12/9/6/3

Alterning Tire flip

Alterning Burpee Box jumps over 60/50cm

Run 200m Together between sets

Wod 31/07/19

Wod

Amrap 9’

15 pull ups

15 thruster

#95/65

#75/45

Wod 30/07/19

Wod partner

Amrap 17’

40 burpees synchro

50 snatches 75/45

30 burpees synchro

50 snatches 95/65

20 burpees synchro

50 snatches 135/95

10 burpees synchro

Max snatches 155/105

Wod 29/07/19

Wod

3 RFT

50 db front rack alterning lunges

15 t2b

12/12 db Hang Power clean

6 bar mu/burpee c2b/burpee pull up / burpee jumping pull up

#50/35 sugerido

Wod 26/07/19

Wod

4 RFT

21 Power snatch 95/65

300m run

15 bar facing burpee

Wod 25/07/19

Wod

3 Rounds

1’ tire flip

1’ Russian kbs 24/16kg

1’ cal row

1’ heavy jump rope

1’ Russian twist

1’ rest