WOD
A - 2' para cada Round:
5 Rounds of:
5 Snatch
B - 4 Rounds For Time:
15 Wall Ball (20/14)
20 Hand Release Push Up
300m Run
31 de jan. de 2016
29 de jan. de 2016
30/01/16 - WOD
WOD
For Time:
20 Squat Clean (115lb/85lb)
400m Run
15 Squat Clean
300m Run
10 Squat Clean
200m Run
5 Squat Clean
100m Run
For Time:
20 Squat Clean (115lb/85lb)
400m Run
15 Squat Clean
300m Run
10 Squat Clean
200m Run
5 Squat Clean
100m Run
28 de jan. de 2016
29/01/16 - WOD
WOD
A - 2' Para cada serie:
5 - 4 - 3 - 2 - 2
Push Press
B - 5 Rounds For Time:
10 Handstand Push Up
20 Box Jump (24/20)
30 Abmat
A - 2' Para cada serie:
5 - 4 - 3 - 2 - 2
Push Press
B - 5 Rounds For Time:
10 Handstand Push Up
20 Box Jump (24/20)
30 Abmat
27 de jan. de 2016
28/01/16 - WOD
WOD
A - 10' AMRAP
Pull Up Strict
B - 4 Rounds For Time:
15 Knees To Elbows
12 Overhead Squat (95lb/65lb)
300m Run
A - 10' AMRAP
Pull Up Strict
B - 4 Rounds For Time:
15 Knees To Elbows
12 Overhead Squat (95lb/65lb)
300m Run
26 de jan. de 2016
27/01/16 - WOD
WOD
A - 2' Para cada serie:
5 - 4 - 3 - 2 - 2
Back Squat
B - 12' AMRAP
10 Burpees Over Bar
5 Deadlift (225lb/165lb)
A - 2' Para cada serie:
5 - 4 - 3 - 2 - 2
Back Squat
B - 12' AMRAP
10 Burpees Over Bar
5 Deadlift (225lb/165lb)
25 de jan. de 2016
26/01/16 - WOD
WOD
A - 2' para cada serie:
5 - 4 - 3 - 2 - 2
Split Jerk
B - 3 Rounds For Time:
400m Run
300m Row
100 Double Under
A - 2' para cada serie:
5 - 4 - 3 - 2 - 2
Split Jerk
B - 3 Rounds For Time:
400m Run
300m Row
100 Double Under
24 de jan. de 2016
25/01/16 - WOD
WOD
A - 2' Para cada Serie:
5 - 4 - 3 - 2 - 2
Deadlift
B - 3 Rounds For Time:
400m Run
15 Pull Up
15 Thruster (95lb/65lb)
A - 2' Para cada Serie:
5 - 4 - 3 - 2 - 2
Deadlift
B - 3 Rounds For Time:
400m Run
15 Pull Up
15 Thruster (95lb/65lb)
22 de jan. de 2016
23/01/16 - WOD
WOD
10' AMRAP
30 Snatches (45lb/35lb)
30 Snatches (65lb/55lb)
30 Snatches (95lb/65lb)
AMRAP Snatches (115lb/85lb)
10' AMRAP
30 Snatches (45lb/35lb)
30 Snatches (65lb/55lb)
30 Snatches (95lb/65lb)
AMRAP Snatches (115lb/85lb)
21 de jan. de 2016
22/01/16 - WOD
WOD
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Bench Press
B - 15' AMRAP:
15 Toes To Bar
25 Kb Swing (53lb/44lb)
50 Double Under
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Bench Press
B - 15' AMRAP:
15 Toes To Bar
25 Kb Swing (53lb/44lb)
50 Double Under
20 de jan. de 2016
21/01/16 - WOD
WOD
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Back Squat
B - 4 Rounds For Time:
2 Rope Climb
20 Walking Lunges OH DB (45lb/35lb)
200m Run
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Back Squat
B - 4 Rounds For Time:
2 Rope Climb
20 Walking Lunges OH DB (45lb/35lb)
200m Run
19 de jan. de 2016
20/01/16 - WOD
WOD
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Push Jerk
B - 14' Ladder (2, 4, 6...)
- Handstand Push Up
- Muscle Up
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Push Jerk
B - 14' Ladder (2, 4, 6...)
- Handstand Push Up
- Muscle Up
18 de jan. de 2016
19/01/16 - WOD
WOD
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Deadlift
B - 4 Rounds For Time:
10 Hang Snatch (115lb/85lb)
14 Pistol
200m Row
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Deadlift
B - 4 Rounds For Time:
10 Hang Snatch (115lb/85lb)
14 Pistol
200m Row
17 de jan. de 2016
18/01/16 - WOD
WOD
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Thrusters
B - For Time:
21 - 15 - 9
- Drop Snatch (95lb/65lb)
200m Run
- Overhead Squat (95lb/65lb)
200m Run
A - 2' para cada série:
5 - 4 - 3 - 3 - 2
Thrusters
B - For Time:
21 - 15 - 9
- Drop Snatch (95lb/65lb)
200m Run
- Overhead Squat (95lb/65lb)
200m Run
15 de jan. de 2016
14 de jan. de 2016
15/01/16 - WOD
WOD
A - 5 Rounds:
A cada 2' 5 Split Jerk
B - 5 Rounds For Time:
10 Toes To Bar
20 Box Jump (24/20)
50 Double Under
A - 5 Rounds:
A cada 2' 5 Split Jerk
B - 5 Rounds For Time:
10 Toes To Bar
20 Box Jump (24/20)
50 Double Under
13 de jan. de 2016
14/01/16 - WOD
WOD
A - 5 Rounds:
A cada 2' 5 Deadlift
B - 3 Rounds For Time:
300m Run
30 KB Swing (53lb/44lb)
30 Burpees
A - 5 Rounds:
A cada 2' 5 Deadlift
B - 3 Rounds For Time:
300m Run
30 KB Swing (53lb/44lb)
30 Burpees
12 de jan. de 2016
13/01/16 - WOD
WOD
A - 5 Rounds:
A cada 2' 5 Overhead Squat
B - 12' AMRAP
20 Pull Up
10 Hang Clean (135lb/95lb)
A - 5 Rounds:
A cada 2' 5 Overhead Squat
B - 12' AMRAP
20 Pull Up
10 Hang Clean (135lb/95lb)
11 de jan. de 2016
12/01/16 - WOD
WOD
A - 5 Rounds:
A cada 2' 5 Push Press
B - 16' AMRAP
16 DB Snatch (45lb/35lb)
16 Wall Ball (20lb/14lb)
A - 5 Rounds:
A cada 2' 5 Push Press
B - 16' AMRAP
16 DB Snatch (45lb/35lb)
16 Wall Ball (20lb/14lb)
10 de jan. de 2016
11/01/16 - WOD
WOD
A - 5 Rounds:
A cada 2 Min 5 Front Squat
B - 4 Rounds For Time:
400m Run
15 Deadlift (185lb/145lb)
12 Handstand Push Up
A - 5 Rounds:
A cada 2 Min 5 Front Squat
B - 4 Rounds For Time:
400m Run
15 Deadlift (185lb/145lb)
12 Handstand Push Up
9 de jan. de 2016
8 de jan. de 2016
09/01/16 - WOD
WOD
For Time:
600m Run
75 Abmat
400m Run
50 Thrusters (75lb/55lb)
400m Run
75 Abmat
600m Run
For Time:
600m Run
75 Abmat
400m Run
50 Thrusters (75lb/55lb)
400m Run
75 Abmat
600m Run
7 de jan. de 2016
08/01/16 - WOD
WOD
A - Shoulder Press
5x5
B - 5 Rounds For Time:
15 Power Snatch (75lb/55lb)
200m Run
A - Shoulder Press
5x5
B - 5 Rounds For Time:
15 Power Snatch (75lb/55lb)
200m Run
6 de jan. de 2016
07/01/16 - WOD
WOD
A - Front Squat
5x5
B - 14' AMRAP:
60m Walking Lunges OH Plate (45lb/25lb)
30 V-Ups
A - Front Squat
5x5
B - 14' AMRAP:
60m Walking Lunges OH Plate (45lb/25lb)
30 V-Ups
5 de jan. de 2016
06/01/16 - WOD
WOD
A - Deadlift
5x5
B - 3 Rounds For Time:
400m Run
20 Pull Up
15 Push Press (95lb/65lb)
A - Deadlift
5x5
B - 3 Rounds For Time:
400m Run
20 Pull Up
15 Push Press (95lb/65lb)
4 de jan. de 2016
05/01/16 - WOD
WOD
A - Bench Press
5x5
B - For Time:
20-18-16... ...6-4-2
Box Jump (24/20)
1-2-3... ... 8-9-10
Clean (135lb/95lb)
A - Bench Press
5x5
B - For Time:
20-18-16... ...6-4-2
Box Jump (24/20)
1-2-3... ... 8-9-10
Clean (135lb/95lb)
3 de jan. de 2016
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