26/01/18 - WOD

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

25/01/18 - 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

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

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

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

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

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