23/01/17

Deload week…(take 80% of the heaviest weight lifted for the strength and accessory exercises) 

Strength

5×3 Floor Press

Accessory 

5×5 Strict Press

5×5 Pull Ups

WOD

21-15-9

Front Squats

S2OH 

42.5/30kg

20/01/16

Strength

5×3 Front Squat

WOD

“Desculpe, não desculpe”

10 Rounds

5 Burpee Box Jump

5 Power Snatch 42.5/30kg

5 Burpee Pull Ups

5 SDHP 42.5/30kg

5 Bar Hop Burpees 

19/01/17

Strength

5×3 Push Press

Accessory 

5×5 Floor Press

5x8es SA DB Row

WOD

20 Minute AMRAP

Teams Of 3

12 Cal Row

12 Burpees over Rower

18/01/17

Strength 

5×3 Sumo Deadlifts

Accessory 

5x5es DB walking lunges

5×20 Deadbugs

WOD

3 Rounds

20 Power Cleans

20 Box Step Ups 24/20″

50/35kg