29 de abr. de 2016
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)
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.
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.
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.
25 de abr. de 2016
26/04/16 - WOD
WOD
A- EMOM 10 Min.: (Técnica)
3 Power Snatches
+
2 Full Snatches
B- EMOM 10 Min.:
5 Snatches (115lb/85lb)
A- EMOM 10 Min.: (Técnica)
3 Power Snatches
+
2 Full Snatches
B- EMOM 10 Min.:
5 Snatches (115lb/85lb)
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)
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)
22 de abr. de 2016
23/04/16 - Resiliência Equador
Resiliência Equador
WOD
4 Rounds For Time:
16 Thrusters (95lb/65lb)
20 Burpees
16 Pull Up
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)
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)
20 de abr. de 2016
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
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
19/04/16 - WOD
WOD
A - Strength:
5 Series:
5 Pull Up Strict/Weighted
B - EMOM12 Min
Min 1: 200/100m Run
A - Strength:
5 Series:
5 Pull Up Strict/Weighted
B - EMOM12 Min
Min 1: 200/100m Run
Min 2: 40/25 Double Under
Min 3: 15/10 Cal. Row
C - After:
Máx de Cal. Air Bike em 2 Min.
Min 3: 15/10 Cal. Row
C - After:
Máx de Cal. Air Bike em 2 Min.
17 de abr. de 2016
18/04/16 - WOD
WOD
A - Strength:
5-4-3-3-2
A - Strength:
5-4-3-3-2
Push Press
B - WOD
B - WOD
3 Rounds For Time:
400m Run
20 Pistols
10 Deadlift (225lb/155lb)
15 de abr. de 2016
16/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Overhead Squat
B - Double Grace
For Time:
60 Clean e Jerk (135lb/95lb)
A - Strength:
5 Séries:
5 Overhead Squat
B - Double Grace
For Time:
60 Clean e Jerk (135lb/95lb)
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)
A - Strength:
5 Séries:
5 Pull Up Strict
B - 3 Rounds For Time:
400m Run
21 Toes To Bar
12 Snatch (115lb/85lb)
13 de abr. de 2016
14/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Deadlift
B - EMOM 16Min
ODD: 200/100m Run
Even: 20/15 Box Jump (24/20)
A - Strength:
5 Séries:
5 Deadlift
B - EMOM 16Min
ODD: 200/100m Run
Even: 20/15 Box Jump (24/20)
12 de abr. de 2016
11 de abr. de 2016
12/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Bench Press
B - 5 Rounds For Time:
10 Pull Up C2B
10 Shoulder To Overhead (115lb/85lb)
200m Run
A - Strength:
5 Séries:
5 Bench Press
B - 5 Rounds For Time:
10 Pull Up C2B
10 Shoulder To Overhead (115lb/85lb)
200m Run
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
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
9 de abr. de 2016
8 de abr. de 2016
09/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Bench Press
B - For Time: (Partners)
1000 Single Under
1500m Row
2000m Run
A - Strength:
5 Séries:
5 Bench Press
B - For Time: (Partners)
1000 Single Under
1500m Row
2000m Run
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
A - Strength:
5 x 5 Deadlift
B - 4 Rounds For Time:
20 Cal. Row
25 Sumo Deadlift High Pull KB (53lb/44lb)
30 Abmat
6 de abr. de 2016
07/04/16 - WOD
WOD
A - Strength:
5 x 5 Back Squat
AMANDA
For Time:
9 - 7 - 5
Muscle Up
Full Snatch (135lb/95lb)
Scaled:
For Time:
9 - 7 - 5
Burpee Pull Up
Full Snatch
A - Strength:
5 x 5 Back Squat
AMANDA
For Time:
9 - 7 - 5
Muscle Up
Full Snatch (135lb/95lb)
Scaled:
For Time:
9 - 7 - 5
Burpee Pull Up
Full Snatch
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
A - Strength:
5 x 5 Shoulder Press
3 Rounds For Time:
10 Hang Clean (135lb/95lb)
20 Handstand Push Up
400m Run
4 de abr. de 2016
05/04/16 - WOD
WOD
A - Strength:
5 x 5 Pull Up Strict
AMRAP
1' Max Double Under
1' Max Box Jump (24/20)
2' Max Double Under
2' Max Box Jump (24/20)
3' Max Double Under
3' Max Box Jump (24/20)
A - Strength:
5 x 5 Pull Up Strict
AMRAP
1' Max Double Under
1' Max Box Jump (24/20)
2' Max Double Under
2' Max Box Jump (24/20)
3' Max Double Under
3' Max Box Jump (24/20)
3 de abr. de 2016
04/04/16 - WOD
WOD
A - Strength:
5 x 5 Thruster
B - 4 Rounds For Time:
5 DB Thruster (45lb/35lb)
10 Deadlift (185lb/145lb)
15 Wall Ball (20/14)
2 de abr. de 2016
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
A - Strength:
5 Séries:
5 Strict Pull Up
B - 3 Rounds For Time:
200m Row
30 Push Press (75lb/55lb)
40 Sit Up
Assinar:
Postagens (Atom)