Resultados - 29/02/16

01/03/16 - WOD

WOD
10' AMRAP
5 Deadlift (225lb/165lb)
10 V-Ups
30 Double Under

After Party:
7' Máx.
Box Jump
* Cada vez que parar, 40" de Plank Hold

29/02/16 - WOD

WOD
12' AMRAP
200m Run
10 Wall Ball (20/14)
8 Knees To Elbows

After Party:
7' Máx Pull Up
* Cada vez que soltar da barra, 3 Burpees

Resultados - 24/02/16

Resultados - 26/02/16

Resultados - 27/02/16

27/02/16 - WOD

WOD

5 Rounds For Time:

10 Clean (155lb/115lb)

20 Russian Twist (45lb/35lb)

300m Run

Resultados - 25/02/16

26/02/16 - WOD

WOD
12' AMRAP
12 Overhead Lunges (45lb35lb)
8 Burpees Plate
12 Overhead Lunges (45lb35lb)
8 Pull Up

After Party:
100 Hollow Rocks

25/02/16 - WOD

WOD
2 Rounds For Time:
600m Run
50 Abmat
40 KB Swing (53lb/44lb)
30 Push Up
20 Pull Up

Resultados - 23/02/16

24/02/16 - WOD

14.1

WOD

10' AMRAP

30 Double Under

15 Snatches (75lb/55lb)

After Party:

7' AMRAP

Máx Burpee Box Jump

Resultados - 22/02/16

23/02/16 - WOD

WOD
12' AMRAP
20 Cal. Row
15 Burpee Over Bar
10 Thrusters (95lb/65lb)

After Party
4 Rounds:
12 Wall Ball
200m Run

22/02/16 - WOD

WOD

10' AMRAP

50 Double Under

20 Box Jump (24/20)

10 Toes To Bar

After Party

4 Rounds:

200m Run

14 Step Up

30" Hollow Hold

Resultados - 20/02/16

Resultados - 19/02/16

20/02/16 - WOD

20' AMRAP
Kb Swing
Box Jump
100 Run

19/02/16 - WOD

WOD
13.5
4' AMRAP:
15 Thrusters (105lb/65lb)
15 Pull Up Chest To Bar

* Se completar 3 rounds antes dos 4', ganha mais 4' para continuar fazendo, se completar mais 3 rounds ganha mais 4' e assim por diante.

After Party:
15' AMRAP
7 Hand Release Push Up
14 Sit Up
21 Squat

Resultados - 15/02/16

Resultados - 17/02/16

18/02/16 - WOD

WOD
13.4
7' AMRAP:
Ladder (3, 6, 9, 12...)
Clean e Jerk (135lb/95lb)
Toes To Bar

After Party:
EMOM 16'
ODD: 2 Power Clean + Push Jerk
           1 Squat Clean + Split Jerk
Even: 200m/100m Run

Resultados - 16/02/16

17/02/16 - WOD

WOD
13.3
12' AMRAP:
150 Wall Ball (20/14)
90 Double Under
30 Muscle Up

After Party:
4 Rounds:
200m Run
20 Push Up
30" Superman Hold

16/02/16 - WOD

WOD
13.2
10' AMRAP:
5 Shoulder To Overhead (115lb/75lb)
10 Deadlif (115lb/75lb)
15 Box Jump (24/20)

After Party:
4 Rounds:
200m Run
10 Toes To Bar
30'' Ring Dip Hold

15/02/16 - WOD

WOD
13.1
17' AMRAP
40 Burpees
30 Snatches (75lb/45lb)
30 Burpees
30 Snatches (135lb75lb)
20 Burpees
30 Snatches (165lb/95lb)
10 Burpees
AMRAP Snatches (215lb/125lb)

After Party:
12' AMRAP
50 Double Under
10 Wall Ball UBK
30" Hollow Hold

Resultados - 13/02/16

Resultados - 11/02/16

Resultados - 12/92/16

13/02/16 - WOD

A - EMOM 8'
Min ODD: 5 Pause Overhead Squat (3")
Min Even: 15 Hollow Rocks

B - WOD
3 Rounds For Time:
10 Ring Dips
15 Overhead Squat (95lb/65lb)
300m Run

12/02/16 - WOD

A - Strength
5 Rounds:
5 Back Squat
(2' para cada série)

B - WOD

For Time:

21 - 15 - 9

Cal. Row

Toes To Bar

Burpee

Resultados - 10/02/16

11/02/16 - WOD

A - Strength

EMOM 8'

Min ODD: 5 Snatch

Min Even: 5 Clean e Jerk

B - WOD (Partner)

20' AMRAP

15 Wall Ball (20/14)

10 Deadlift (155lb/115lb)

5 Ground To Overhead (155lb/115lb)

* Alternando os exercícios

10/02/16 - WOD

A - Strength

5 Rounds:

5 Push Press

(2' para cada série)

B - WOD

3 Rounds For Time:

400m Run

30 Russian Twist (45/35)

15 Push Jerk (115lb/85lb)

Resultados - 08/02/16

Resultados - 06/02/16

09/02/16 - Box Fechado

WOD (Partner)

For Time:

400m Run (Juntos)

300 Jump Jack

400m Run (Juntos)

200 Broad Jump

400m Run (Juntos)

150 Walking Lunges

400m Run (Juntos)

100 Sprawl

* Os exercícios podem ser divididos como vocês quiserem, apenas um atleta fazendo por vez.

08/02/16 - WOD

A - Strength

5 Rounds:

5 Deadlift 

(2' pra cada round)

B - Wod

Opção 1

2 Rounds For Time:

60 Squat

50 Sit Up

40 Box Jump (24/20)

30 Push Up

20 Pull Up

Opção 2

2 Rounds For Time:

50 Box Jump (24/20)

40 Pull Up

30 Pistol 

20 Handstand Push Up

5 Muscle Up

Resultados - 05/02/16

06/02/16 - WOD

WOD
5 Rounds For Time:
10 Deadlift (225lb/165lb)
20 Burpees (Plate)
300m Run

Resultados - 04/01/16

05/02/16 - WOD (Benchmark Day)

WOD
A - 2' para cada Round:
5 Rounds:
5 Front Squat

B - Elizabeth
For Time:
21 - 15 - 9
Clean (135lb/95lb)
Ring Dips

Resultados - 03/02/17

04/01/16 - WOD

WOD
A - 2' para cada round:
5 Rounds:
5 Split Jerk

B - For Time:
20 a 02
Overhead Squat (75lb/55lb)
02 a 20
KB Swing (53lb/44lb)

03/02/16 - WOD

WOD
A - 2' para cada Round:
5 Rounds:
5 Clean

B - 3 Rounds For Time:
400m Row
100 Double Under
25 Pull Up

Resultados - 01/02/16

Feriado - BOX Fechado

WOD
For Time:
1900m Run

* A cada minuto impar 10 Squat, no minuto par 10 Walkin Lunges.
Ex: 00:01 Inicia a corrida, 01:00 10 squat, corre, 02:00 10 WL, corre, 03:00 10 Squat... até completar o percurso.
A galera avaçada pode fazer 2 Rounds.
Bom Treino

Resultados - 29/01/16