07/10

Burpees 38.

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness 

Skill:

How to properly scale and attack this WOD

WOD:

5 Rounds for time

6 Handstand push-ups (trx)
12 Chest-to-bar pull-ups (trx row)
24 Weighted walking lunges (medball)
(15 Minutes Cap)

13'36"

Tabata DU
9...

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

14/09

Desafio 100 dias de burpee -15º dia

acumulados: 120

warm-up
4x
row 30'
rest 45

basic w/u
3x10
pullup
dip
sit up
back
OHS
samson

WOD
4x
400m run
15 DB thrusters (15kg)
15 ring row

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

dia 07/09

Desafio 100 dias de burpee 8º dia.

 Acumulados:36

WOD
3x 30-30
Wall ball 10kg
Rope
ring row
double under

handstand push-up
ring drills