WOD #1345 (Quarta, 01/07)

WARM UP

3 Rounds

10 Single Arm Ring Row

20 Twist Mountain Climb

10 Jump Squat

20 Plank Shoulder Touch

SKILL / STRENGTH

6 Rounds

6~8 Bench Press

8~10 Bent Over Row

Rest 1'~1'30"

CONDITIONING

4 Rounds FOR TIME

20 Wall Ball @20/14

10 Box Jump

20 USA Kettlebell Swing @24/16

TC 9'

WOD #1344 (Terça, 30/06)

WARM UP

3 Rounds

12 Stiff

10 Goblet Squat

10 V-Up

15 Single Leg Hip Thrust

SKILL / STRENGTH

EMOM 15'

1. 8/6/2/2/2 Front Squat ↑60%

2. 12 Hip Thrust

3. 8 Atomic Sit Up

CONDITIONING

AMRAP 6'

4 Deadlift @70/55

2 Squat Clean 

24 Double Under

WOD #1343 (Segunda, 29/06)

WARM UP

3 Rounds

12 Plate HALO

10 Plate GTOH

10 Scapular Pull Up

8 Wall Angel

6 Kettlebell Military Press 

SKILL / STRENGTH

EMOM 10'

1. 8 Shoulder Press

2. 5~8 Strict Pull Up

CONDITIONING

5 Rounds FOR TIME

9/6 Calories Bike

16 Sit Up 

12 2xDumbbell Clean &Jerk @22/16

8 Pull Up

TC 12'

WOD #1342 (Sexta, 26/06)

 WARM UP

4 Rounds

15 Ring Row

10 Sprawl

15 Russian Kettlebell Swing

20" Handstand Hold

SKILL / STRENGTH

5 Rounds

10 V-Up

20 Russian Twist

30 Flutter Kicks

Rest 1'~1'30"

CONDITIONING

AMRAP 12'

2 Wall Walk

12/9 Calories Row

50 Double Under

WOD #1341 (Quinta, 25/06)

 WARM UP

 3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

5 Press

10 Back Rack Lunge

SKILL / STRENGTH

EMOM 12'

1. 10/8/6/4/2/2 Squat Clean @↑60%

2. 10/8/6/4/2/2 Push Press @↑60%

CONDITIONING

Every 3' for 4 Rounds

15 Wall Ball @20/14

12 Hang Power Clean @50/35

9 Front Squat