WOD #1119 (Sexta, 01/08)

 Warm Up

3 Rounds

8 Deadlift

6 Press 

8 Lunges

6 Snatch Balance

Strength/Technique

EMOM 10'

1. 2 Power Snatch + 1 Overhead Squat

2. 12 Toes to Bar

Conditioning

"NANCY"

5 Rounds FOR TIME

400m Row

15 Overhead Squat @40/30

TC 13'

WOD #1118 (Quinta, 31/07)

 Warm Up

3 Rounds

5 Nordic Curl

10 Plank Toes Touch

10 Floor Hip Thrust

Strength/Technique

Every 2' for 8' (4 Rounds)

8 Reverse Barbell Lunge (each side)

30" Superman

Conditioning

AMRAP 10'

30 Double Under

10 Burpee Box Jump Over

WOD #1117 (Quarta, 30/07)

 Warm Up

TABATA 1 

Shoulder Touch

Double Under

TABATA 2

Medball Clean

Plank Get Up

Strength/Technique

Thruster

8-6-4-2-1-1-1

Rest as need between rounds

Conditioning

AMRAP 9'

1 Pull Up

1 HSPU

1 Thruster @40/30

Add 1 rep every round.

WOD #1116 (Terça, 29/07)

 Warm Up

3 Rounds

10 Deadlift

8 Bent Over Row

6 Good Morning 

12 Alternate Back Rack Lunge

Strength/Technique

DEADLIFT

10' to find máx weight for 1 rep

Conditioning

FOR TIME

150 American Kettlebell Swing @24/16

150 Sit Up

*Free Division

TC 13'

WOD #1115 (Segunda, 28/07)

 Warm Up

4 Rounds of "CINDY"

5 Pull Up

10 Push Up

15 Air Squat

Conditioning

FOR TIME (DUPLA)

Buy in:

1000m Row

80 Wall Ball @20/14

Then, 5 rounds of:

20 Box Jump Over

30 Calories Bike

20 Alternate Dumbbell Snatch @22/16

TC 26'