28 de abr. de 2016

29/04/16 - WOD

WOD

A- EMOM 10 Min.: (Técnica)
3 Power Clean
+
2 Squat Clean

B- For Time:
10 a 1 Handstand Push Up
2 a 20 KB Swing (53lb/44lb)


27 de abr. de 2016

28/04/16 - WOD

WOD
A- 2 Rounds:
AMRAP 1 Min./20 Seg. Troca
- Run (cada 50m conta 1 Rep)
- Box Jump (24/20)
- Double Under (cada 10 conta 1 Rep)
- Burpee
- Row Cal.
- Jump Lunges
- Air Bike Cal.

28/04/16 - WOD

WOD
A- 2 Rounds:
AMRAP 1 Min./20 Seg. Troca
- Run (cada 50m conta 1 Rep)
- Box Jump (24/20)
- Double Under (cada 10 conta 1 Rep)
- Burpee
- Row Cal.
- Jump Lunges
- Air Bike Cal.

24 de abr. de 2016

25/04/16 - WOD

WOD

A- 4 Rounds For Time:
12 Overhead Squat (95lb/65lb)
15 Knees To Elbows
300m Run

B- For Time:
60 a 80 KB Swing (70lb/53lb)

21 de abr. de 2016

22/04/16 - WOD

WOD
A - Strength:
5-4-3-3-2
Bench Press

B - 15 Min AMRAP:
10 Hand Release Push Up
20 Air Squat
30 Russian Twist (45lb/35lb)

19 de abr. de 2016

20/04/16 - WOD

WOD
A - Strength:

5-4-3-3-2
Back Squat

B - For Time:

21-15-9
Hang Snatch115lb/85lb)
18-12-6
Handstand Push Up

18 de abr. de 2016

17 de abr. de 2016

18/04/16 - WOD

WOD
A - Strength:
5-4-3-3-2 

Push Press

B - WOD

3 Rounds For Time:
400m Run
20 Pistols 
10 Deadlift (225lb/155lb)

14 de abr. de 2016

15/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Pull Up Strict

B - 3 Rounds For Time:
400m Run
21 Toes To Bar
12 Snatch (115lb/85lb)

12 de abr. de 2016

10 de abr. de 2016

11/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Front Squat

B - 3 Rounds For Time:
15 Med Ball Clean (20/14)
20 KB Swing (53lb/44lb)
300m Row

7 de abr. de 2016

08/04/16 - WOD

WOD
A - Strength:
5 x 5 Deadlift

B - 4 Rounds For Time:
20 Cal. Row
25 Sumo Deadlift High Pull KB (53lb/44lb)
30 Abmat

5 de abr. de 2016

06/04/16 - WOD

WOD
A - Strength:
5 x 5 Shoulder Press

3 Rounds For Time:
10 Hang Clean (135lb/95lb)
20 Handstand Push Up
400m Run

1 de abr. de 2016

02/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Strict Pull Up

B - 3 Rounds For Time:
200m Row
30 Push Press (75lb/55lb)
40 Sit Up