TERÇA

WODs TEAM WOD – Tempo FOR TIME TRIO 2 ROUNDS 30 HIGH KNESS/ HOLD BARBELL 20 THRUSTER/ HOLD BAR 10 BURPEES SINCRONIZADOS 800M RUN 10 BURPEES SINCRONIZADOS 20 T2B 30 FRONT SQUAT 1′ REST 2 ROUNDS 400 M RUN 50 SNATCH 24/40 50 BOX JUMP OVER

SEGUNDA

Técnicas Back Squat 7-6-5-4-3-2-1 aumetando a carga a cada round até 100% WODs ” Double Wall” – Tempo FOR TIME 100 DOUBLE UNDER 50 WALL BALL 40M HANDSTAND WALKING 100 DU 40 WALL BALL 30M HANDSTAND WALKING 100 DU 30 WB 20M HANDSTAND WALKING TC: 20′ CARGA: 20LBS/14LBS SCALE SU PUSH UP  

SÁBADO

WODs Team Wod – Tempo For time (Trio) 300 DU (1) 200 Squats (2) A cada 50 squats, 20 Pull Up 3 Rounds de 400m Run 50 C&J (35/50) 50 Sit Up (3 sync) – Cada quebra, 200m run

TERÇA

Técnicas Power Clean WODs Carse – Tempo 21 – 18 – 15 – 12 – 9 – 6 – 3 reps: – Squat Clean (40/30) – Double-under – Deadlift (80/60) – Box jump Begin each round with a 50 meter Bear crawl TC: 35′