WOD #1248 (Sexta, 06/02)

 Warm Up

4 Rounds

8 Sprawl

8 Good Morning

12 Barbell Back Rack Lunge

12 Back Squat

Strength/Technique

Every 2'30" for 6 Rounds

6 Deadlift @↑70%

16 Farmer Walking Lunge

Conditioning

Double TABATA (8')

8 Rounds

20" USA Kettlebell Swing @24/16

10" Rest

20" Burpee 

10" Rest

WOD #1247 (Quinta, 05/02)

 Warm Up

Clean Practice

Strength/Technique

10' to find Clean & Jerk 

1 rep máx Load

Conditioning

OPEN 13.4

AMRAP 7'

3-6-9-12... Clean & Jerk @60/40

3-6-9-12... Toes to Bar

WOD #1246 (Quarta, 04/02)

 Warm Up

3 Rounds

1' Plank

10 Plate GTOH

10 Goblet Squat

15 Ring Row

Strength/Technique

EMOM 9'

1. 22 Alternate V-Up

2. 12 Zombie Crunch

3. 26 Russian Twist

Conditioning

Every 3' for 4 Rounds

12 2xDumbbell Box Step Up @20/14

15/11 Machine Calories

WOD #1245 (Terça, 03/02)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Swing

18 Mountain Climb

20 Shoulder Touch

Strength/Technique

Every 3' for 4 Rounds

15 Heavy Russian Kettlebell Swing

20 Med Ball Sit Up

Conditioning

AMRAP 9'

10 Burpee Box Step Over

50 Double Under

WOD #1244 (Segunda, 02/02)

 Warm Up

3 Rounds

10 Squat Therapy

5 Muscle Snatch

5 Press BTN

5 Overhead Squat

Strength/Technique

Every 1'15" for 6 Rounds

2 Power Snatch @↑60%

1 Overhead Squat

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 8~10 Overhead Squat

3. 200~250m Row