13/09

Desafio 100 dias de burpee - 14º dia

acumulados: 105

Warm up
3x (20 kg)
10 OHS
10 DF
10 press
10 bench press

press
5-5-3-3-1-1
40-45-47,5-50-52,5-55(fail)

WOD
21-15-9
pull-up
dip
push-up
sit-up


after bash
hand stand push-up pratice

dia 06/09

Desafio 100 dias de burpee 7ºdia 




Acumulados: 28

Warm Up

CrossFit Warm Up
3X10

Pull Ups
Dips
Sit Ups
Back Extensions
OHS
Samson Stretch
Weakness

WOD

AMRAP 12 Minutes

10 Power Snatch (30kg)
15 Box Jump (55cm)
7 Burpees 

total 4 + 10 snatch
After Bash
100 Russain Kettle Bell Swings (24kg )

6'39"