WOD #1223 (Terça, 30/12)

 Warm Up

3 Rounds

20 Altenating Lunges

30" Plank

10 Push Up

Strength/Technique

EMOM 9'

1. 15 V-Up

2. 30" Hollow Position

3. 8~10 Atomic Sit Up

Conditioning

Every 5' for 4 Rounds

30 Wall Ball @20/14

12 Calories Machine

25 WB Box Step Over 

WOD #1222 (Segunda, 29/12)

 Warm Up

4 Rounds

12 Altenating HALO

10 Plate GTOH

12 Air Squat

10 Ring Row

Conditioning

FOR TIME (FREE)

60 Pull Up

80 Calories Machine

100 American Kettlebell Swing @24/16

120 Push Up

140 Air Squat

TC 30'

WOD #1221 (Sexta, 26/12)

 Warm Up

5 Rounds

10 Plate GTOH 

10 Goblet Squat

10 Box Step Over

10 Sprawl

Conditioning

EMOM 25'

1. 24 Sit Up

2. 10~12 Box Jump Over

3. 15 Wall Ball @22/14

4. 35 Double Under

5. 18 Russian Kettlebell Swing @24/16

WOD #1220 (Terça, 23/12)

 Warm Up

3 Rounds

15 Ring Row

10 Push Up

10 Scapular Pull Up

20 Double Under

Strength/Technique

EMOM 9'

1. 12 Tuck Sit Up

2. 24 Russian Twist

3. 40" Plank

Conditioning

6 Rounds FOR TIME

150m Row

5 Pull Up

8 Calories Bike

10 2xKettlebell Push Press @22/16

TC 15'

WOD #1219 (Segunda, 22/12)

Warm Up

5 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

5 Press

10 Lunges

Strength/Technique

Every 1'30" for 6 rounds

1 Power Clean @↑70%

2 Hang Squat Clean 

6 Front Rack Barbell Lunge

Conditioning

AMRAP 15'

20 Hang Clean @60/45

30 Front Squat

40 Burpee