A- LPO:
5x10
DB Clean
(↑ Carga)
B- WOD
I- 14 Min AMRAP:
10 MedBall Clean (20/14)
30 D.U.
II- 12 Min AMRAP:
10 MedBall Clean (14/10)
60 S.U.
C- Acessórios:
10 Min AMRAP:
100m Run
10 Sit Up
10 DB Snatch
25 de jan. de 2018
24 de jan. de 2018
25/01/18 - WOD
A- Ginástica:
4 Rounds:
12 a 16 Pistols
100m Farmer Walk KB
B- WOD
EMOM 24 Min:
1- 20/15 Box Jump (24/20)
2- 15 HSPU/HRPU
3- 20 R. Twist (45/35)/(25/15)
4- 15/12 Burpees
5- 15/12 TTB/KTE
6- Rest
C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift
4 Rounds:
12 a 16 Pistols
100m Farmer Walk KB
B- WOD
EMOM 24 Min:
1- 20/15 Box Jump (24/20)
2- 15 HSPU/HRPU
3- 20 R. Twist (45/35)/(25/15)
4- 15/12 Burpees
5- 15/12 TTB/KTE
6- Rest
C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift
23 de jan. de 2018
24/01/18 - WOD
A- LPO:
EMOM 10 Min:
Ímpar: 5 Hang Snatch
Par: 10 Sprawl
(até 50% RM)
B- WOD
I- 3 Rounds For Time:
200m Run
20 V-Ups
100m Run
10 Hang Snatch
(115lbs/85lbs)
II- 3 Rounds For Time:
200m Run
20 V-Ups
10 Hang Snatch
(75lbs/55lbs)
C- Acessórios:
3 Rounds:
30 Seg OH Hold KB (Par)
1 Min Plank Hold
EMOM 10 Min:
Ímpar: 5 Hang Snatch
Par: 10 Sprawl
(até 50% RM)
B- WOD
I- 3 Rounds For Time:
200m Run
20 V-Ups
100m Run
10 Hang Snatch
(115lbs/85lbs)
II- 3 Rounds For Time:
200m Run
20 V-Ups
10 Hang Snatch
(75lbs/55lbs)
C- Acessórios:
3 Rounds:
30 Seg OH Hold KB (Par)
1 Min Plank Hold
22 de jan. de 2018
23/01/18 - WOD
A- Força:
5x10
Back Squat
B- WOD
- Fran
For Time:
21-15-9
Thrusters
Pull Up
I- (95lbs/65lbs)
II- (75lbs/45lbs)
C- Acessórios:
1200m Run
5x10
Back Squat
B- WOD
- Fran
For Time:
21-15-9
Thrusters
Pull Up
I- (95lbs/65lbs)
II- (75lbs/45lbs)
C- Acessórios:
1200m Run
21 de jan. de 2018
22/01/18 - WOD
A- Ginástica:
4 Rounds:
5 a 10 Strict Ring Dips
5 a 10 Strict KTE/15 Leg Raiser (Rack)
B- WOD
2 Rounds de Cada Exercício: (Máx Rep.)
ON/OFF
50Seg/10Seg
40Seg/20Seg
30Seg/30Seg
20Seg/40Seg
10Seg/50Seg
- Cal. Row
- D.U. (10 = 1 Rep)/S.U. (30 = 1 Rep)
- Run 10m (10m = 1Rep)
C- Acessórios:
3 Rounds:
12/12 Remada Curvada Unilateral KB
10/10 Press KB
4 Rounds:
5 a 10 Strict Ring Dips
5 a 10 Strict KTE/15 Leg Raiser (Rack)
B- WOD
2 Rounds de Cada Exercício: (Máx Rep.)
ON/OFF
50Seg/10Seg
40Seg/20Seg
30Seg/30Seg
20Seg/40Seg
10Seg/50Seg
- Cal. Row
- D.U. (10 = 1 Rep)/S.U. (30 = 1 Rep)
- Run 10m (10m = 1Rep)
C- Acessórios:
3 Rounds:
12/12 Remada Curvada Unilateral KB
10/10 Press KB
19 de jan. de 2018
20/01/18 - WOD
A- Força:
5x10
Bench Press
B- WOD
I- 14 Min AMRAP:
1 Rope Climb
100m Run
15 Sprawl
150m Row
20 V-Ups
II- 14 Min AMRAP:
1 Rope Climb
100m Run
12 Sprawl
150m Row
15 Sit Up
C- Acessórios:
Tabata (8 Rounds)
Jump Lunges/ Lunges
5x10
Bench Press
B- WOD
I- 14 Min AMRAP:
1 Rope Climb
100m Run
15 Sprawl
150m Row
20 V-Ups
II- 14 Min AMRAP:
1 Rope Climb
100m Run
12 Sprawl
150m Row
15 Sit Up
C- Acessórios:
Tabata (8 Rounds)
Jump Lunges/ Lunges
18 de jan. de 2018
19/01/18 - WOD
A- WOD
For Time:
21-15-9
OHS
SDHP
I- (95lbs/65lbs)
II- (75lbs/55lbs)
B- Desafio: (até 3 tentativas)
- Max Cal Bike em 30 Seg;
- Máx Cal Bike em 1 Min;
C- Acessórios:
3 Rounds:
20 Band Pull-Aparts
15 Remada Curvada
For Time:
21-15-9
OHS
SDHP
I- (95lbs/65lbs)
II- (75lbs/55lbs)
B- Desafio: (até 3 tentativas)
- Max Cal Bike em 30 Seg;
- Máx Cal Bike em 1 Min;
C- Acessórios:
3 Rounds:
20 Band Pull-Aparts
15 Remada Curvada
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