W.O.D.

Segunda-Feira

  • AMRAP 20'
  • 16.1 (adap)
  • 8m one arm kb OH walking lunge (24/16)
  • 8 burpees
  • 8m one arm kb OH walking lunge
  • 8 C2B

Terça-Feira

  • 6 rounds TC 8'
  • 30 DU
  • 5 Snatchs (50/35)

Quarta-Feira

  • For time 15'
  • 400m run
  • 15 strict HSPU
  • 25 T2B
  • 50 Wall Ball
  • 25 T2B
  • 15 Strict HSPU
  • 400m run

Quinta-Feira

  • 4 rounds (24')
  • 1' máx cal Erg
  • 1' rest
  • 1' máx Burpee Box Jump Over
  • 1' rest
  • 1' máx Kb swing (24/16)
  • 1' rest

Sexta-Feira

  • TC 12'
  • 400m run
  • 8 Squat cleans 60/40
  • 300m
  • 6 squat cleans 70/50
  • 200m run
  • 4 Squats cleans 80/60
  • 100m run
  • 2 squats cleans 90/65
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