WOD #1253 (Sexta, 13/02)

 Warm Up

3 Rounds

10 Air Squat

10 Push Up

10 Sprawl

40" Plank

Conditioning

EMOM 25'

1. 14/11 Calories Row

2. 6 Ground to Overhead @50/35

3. 30 Double Under

4. 20 Wall Ball @20/14

5. REST

WOD #1252 (Quinta, 12/02)

 Warm Up

4 Rounds

10 Alternate Plate HALO

20 Goblet Squat

20 Alternate V-Up

20 Mountain Climb

Conditioning

AMRAP 20' (Pairs)

30 Calories Bike

30 Alternate Dumbbell Hang Snatch @22/16

30 Suitcase Walking Lunge

30 Sync Sit Up

WOD #1251 (Quarta, 11/02)

 Warm Up

3 Rounds

5 Muscle Clean

5 Front Squat

5 Press

Then, 2 rounds

5 Squat Clean

3 Thruster

Strength/Technique

Every 1'30" for 9 Rounds

6/6/6/ High Hang Clean @60%

4/4/4 Hang Clean @70%

2/2/2 Clean @80%

Conditioning

AMRAP 8'

6 Power Clean @40/30

6 Thruster

6 Burpee Over Bar

WOD #1250 (Terça, 10/02)

 Warm Up

3 Rounds

10 Wall Angel

12 Reverse Lunges (each)

6 Kettlebell Windmill Press (each)

10 Goblet Squat

Strength/Technique

EMOM 12'

1. 12/8/6/4/4/4 Push Press @↑60%

2. 12 Barbell Hip Thrust

Conditioning

Every 2'30" for 5 Rounds

12 Box Jump Over

10 Pull Up

12/9 Calories Row

WOD #1249 (Segunda, 09/02)

Warm Up

3 Rounds

6 Nordic Curl

8 Inchworm

10 Toes to Kettlebell

12 Push Up

Strength/Technique

EMOM 10'

1. 30 Russian Twist

2. 10 Toes to Kettlebell

Conditioning

FOR TIME

50/40 Calories Bike

60 USA Kettlebell Swing @24/16

40 Ring Dip

150 Double Under

100 Air Squat

TC 15'