10/11

WU
72 burpees
400m run

WOD
AMRAP 10 min.
100 run
10 pushup
10 situp
10 air squat

7+50metros

09/11

71 burpees

WOD : A1. Press 5-5-5
                  40-42,5-45
           A2. AMRAP Strict Pullups, Rest

          B1. 20min AMRAP
                10 DB thrusters
                30 Double Unders
                20 Situps
 7+20 DU

29/09

Desafio 100 dias de burpee- 30 dia

Warm up:
3 Rounds

10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Back Extensions
Samson Stretch
10 Rep of a Weakness 

Skill:

Squat

WOD:

"Cindy"

In 20 minutes complete as many rounds as possible of:

5 Pull-Ups

10 Push-Ups

15 Squats

15+4 pull-up

After Party:

Kettlebell Snatch Work

26/09

Desafio 100 dias de burpee - 27dia

Warm up:
3 Rounds

3 Pull Ups
5 Burpees
30 Mountain Climbers 

Skill:

 Pull Up Clinic

  

WOD:


AMRAP 20min
400m Run
Max ring row

5 + 300m

After Party:

Pistol Practice

19/09

Desafio 100 dias de burpee - 20º dia

acumulados: 210

Warm-up
shoulder mobility

single under

Skill
box jump

WOD
AMRAP 15min.
20 DLHP
20 abmat
20 Push press
20 Double under

4 + 8  DLHP



After bash
weekness
pull-up dip

dia 11/09

Desafio 100 dias de burpee -12º dia

acumulados: 78

Warm up
dynamic



WOD
20 min. ASRAP
15 double under
10 meball clean
5 ring row

after bash
ring drills

treino 11/08

Manhã
WOD - Cindy
AMRAP
5 pull-up
10 push-up
15 air squat

15 +3 flex

treino dia10/08

Manhã: pliometria


Tarde: WOD

AMRAP
7abs
5burpees
3dip