20/10

51 Burpees

wod
on the minute (30 min)
inch worm
squat
push-up
abs

each minute +1 rep
best 12.

treino 01/09

Burpee dia 2, acumulados 3.

Warm Up

2-3 minutes - take care of your business

3 Rounds:
5 Pull-Ups
7 Presses (light)
9 Front Squats (light)

In 5 minutes establish a 1RM Thruster

Find your "Fran" load

WOD



21-15-9
Thruster (95/65)
bar row

4'44"
After Bash

1 Round:
On the wall: Supine hip flexion/ext rotation (3 mins)
Figure 4 (1 minute each side)

Give your forearms some much needed TLC :)

treino dia 24/08

WOD

2 Rounds For Time:

100 Double-Unders
25 OHS (42kg)
25 Pull-Ups
Run 800m

Tempo:35min.*

In teams of 2 complete all reps of each movement before moving to the next. Only one person moving at a time, including the run.
 For example: partner A does 400m, partner B does 400m, and so on.

* Scaling options available from your coach in class *

After Bash

Coaches Choice

treino dia 23/08

Warm Up

3 Rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Squats




WOD

"Viveiros"

21-15-9
 Front Squats (61kg)
Barbell Burpee Lateral Hops

tempo: 13'41"


After Bash

Tabata Hollow-Body Holds

treino 16/08

WOD - Air Force
Por tempo:

20 Thrusters
20 Sumo-deadlift high-pulls
20 Push Jerks
20 Overhead squats
20 Front squats

Peso: 42,5 kg
tempo: 15'54".