01/06/16 - WOD

WOD
A - Strenght:
5 Séries
5 Deadlift

B - 15 Min. AMRAP:
300m Row
15 Handstand Push Up
10 Clean (135lb/95lb)

31/05/16 - WOD

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

B - 3 Rounds For Time:
40 Russian Twist (45lb/35lb)
30 Wall Ball (20lb/14lb)
20 Pull Up

30/05/16 - WOD

WOD
A - 5 Séries:
5 Overhead Squat

B - For Time:
1000m Run
100 Double Under
1500m Row
100 Double Under
1000m Run

28/05/16 - BOX FECHADO

BOX FECHADO

27/05/16 - WOD

WOD
A - 10-8-6-4-2
Clean

B - 5 Rounds For Time: 
12 Deadlift (135lb/95lb)
9 Hang Power Clean (135lb/95lb)
6 Front Squat (135lb/95lb)

26/05/16 - WOD

5 Rounds For Time:
300m Run
10 Pull Up C2B
8 Jerk (135lb/95lb)

25/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Shoulder Press

B - 4 Rounds For Time:
15 Thrusters (95lb/65lb)
400m Run

Resultados 23/05/16

24/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Bench Press

B -12 Min AMRAP:
(Ladder 1, 2, 3, 4...)
- Air Squat/Pistol
- Hand Release Push Up/HSPU
- Toes To Bar/ TTB Strict
- Burpee/Burpee Target 6"
- Sit Up/V- Ups

23/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Deadlift

B - 3 Rounds For Time:
400m Row
25 Box Jump (24/20)
16 DB Snatch (45lb/35lb)

20/05/16 - WOD

WOD
A - Strength:
5 Series:
5 Back Squat

B - EMOM 10 Min:
5 Burpee +
5 Hang Squat Clean (115lb/85lb)

C - Tabata
8x20 (intercalando)
Hollow e Arch Position

Resultados 18/05/16

19/05/16 - WOD

WOD
A - Strength:
5 Séries:
6 Deficit HSPU

B - For Time:
300 Double Under
45 Deadlift (185lb/145lb)
60 Pull Up

18/05/16 - WOD

WOD
A - Strength:
5 Séries:
5 Bench Press

B - 4 Rounds For Time:
100m Sandbag Run (G/P)
10 Overhead Squat (95lb/65lb)
10 Push Press (95lb/65lb)

17/05/16 - WOD

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

B - 15 Min AMRAP:
300m Run
15 Toes To Bar
10 KB Snatch (53lb/44lb)

16/05/16 - WOD

WOD
A - Strength:
5 Séries:
5 Cluster

B - Tabata
Air Squat
1 Min Rest
Cal Row
1 Min Rest
Abmat

14/05/16 - WOD

WOD
5 Rounds For Time: (Partners)
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Resultados 13/05/16

13/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Overhead Squat

B - EMOM 12 Min:
Min 1: 10 Knees To Elbolws
Min 2: 15 Wall Ball (20/14)
Min 3: 40/25 Double Under

Resultados 11/05/16

12/05/15 - WOD

WOD
A - Strength
5 Séries:
5 Deadlift

B - 4 Rounds For Time:
400m Run
5 Burpee Muscle Up
ou
10 Burpee Pull Up

Resultados 10/05/16

11/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Bench Press

B - A cada 5Min, durante 30Min:
400/300m Run
300/250m Row

Resultados 09/05/16

10/05/16 - WOD

WOD

A - Strength

5 Séries:

5 Clean e Jerk

B - 14' AMRAP:

15 Cal Row

20 KB Swing (53lb/44lb)

25 Box Jump (24/20)

09/05/16 - WOD

WOD

A - Strength

5 Séries:

5 Back Squat

B - For Time:

21-15-9

Handstand Push Up

Front Squat (135lb/95lb)

07/05/16 - WOD

WOD

A - 14 Min AMRAP:
10 Sumo Deadlift High Pull (95lb/65lb)
15 Pull Up
300m Run

B - For Time:
6000m Row (Trios)

06/05/16 - WOD

WOD
A- EMOM 10 Min.:
5 Hang Snatch

B- EMOM 20 Min.:
ODD: 40/25 Double Under
Even: 10/7 Burpee

05/05/16 - WOD

WOD
A- 10 Min. AMRAP
Muscle Up

B- 4 Rounds For Time:
20 Wall Ball (20/14)
15 Push Jerk (135lb/95lb)
100m KB Farmer Walk (70lb/53lb)

04/05/16 - WOD

WOD
A - EMOM 10 Min
5 Hang Clean

B- 15 Min. AMRAP:
25 Abmat
20 Cal. Row/Air Bike
15 Deadlift (185lb/145lb)

Resultados 02/05/16

03/05/16 - WOD

WOD
A - EMOM 6
10/8 Pistol

B - 3 Rounds For Time:
15 Overhead Squat (115lb/85lb)
400m Run

02/05/16 - WOD

WOD

A - EMOM 6 Min.
5 Push Jerk

B - For Time:
10 Rope Climb
60 Toes To Bar
120 Push Up