01/07/16 - WOD

WOD
A - Strength:
Snatch
5-4-3-2-1

B - EMOM 14 Min.

ODD: 10 Burpees Over Bar

Even: 6 Hang Snatch (115lb/85lb)

30/06/16 - WOD

WOD
A - Strength:
Jerk
5-4-3-2-1

B - For Time:

2000m Row

2400m Run

29/06/16 - WOD

WOD
A - Strength:
Overhead Squat
5-4-3-2-1

B - For Time:

100 Double Under

10 Pistols

10 Handstand Push Up

100 Double Under

20 Pistols

20 Handstand Push Up

100 Double Under

30 Pistols

30 Handstand Push Up

28/06/16 - WOD

WOD
A - Strength:
Clean
5-4-3-2-1

B - For Time:

30/20/15

Deadlift (135lb/95lb)

20/15/10

Clean (135lb/95lb)

15/10/5

Jerk (135lb/95lb)

27/06/16 - WOD

WOD
A - Strength:
Thruster
5-4-3-2-1

B - 15 Min. AMRAP:
15 KB Swing (70lb/53lb)

15 Cal. Row

15 Box Jump Over (24/20)

TEAM WOD

TEAM WOD
 8h30

24/06/16 - WOD

WOD
A - Strength:
Back Squat
5-4-3-2-1

B - 14 Min. AMRAP:
Toes To Bar
Jump Squat
Push Up
(Escada contínua aumentando de 1 em 1 Rep)

23/06/16 - WOD

WOD
A - Strength:
Shoulder Press
5-4-3-2-1

B - 16 Min. AMRAP:
200m Row
15 Box Jump (24/20)
10 Sumo Deadlift High Pull (95lb/65lb)

22/06/16 - WOD

WOD
A - Strength:
Deadlift
5-4-3-2-1

B - For Time:
21-15-9
Pull Up Chest To Bar
Clean (155lb/115lb)

21/06/16 - WOD

WOD
A - Strength:
Bench Press
5-4-3-2-1

B - For Time:
400m Run + 50 Double Under
Rest 1 Min.
300m Run + 50 Double Under
Rest 1 Min.
200m Run + 50 Double Under
Rest 1 Min.
100m Run + 50 Double Under

20/06/16 - WOD

WOD
A - Strength:
Front Squat
5-4-3-2-1

B - 3 Rounds For Time:
400m Run
21 Handstand Push Up
12 Overhead Squat (115lb/85lb)

18/06/16 - WOD

WOD
SURPRESA

17/06/16 - WOD

WOD
A- 6 Séries:
5 Jerk (135lb/95lb)

B - 3 Rounds For Time:
300m Run
15 Pull Up
10 Full Snatch (95lb/65lb)

16/06/16 - WOD

WOD
A- 5 Séries:
8 Overhead Squat (115lb/85lb)

B - EMOM 12 Min:
Min 1: 40/25 Double Under
Min 2: 14 Pistols
Min 3: 25 V- Ups

15/06/16 - WOD

WOD
A- 5 Séries:
5 Snatches (115lb/85lb)
* Touch and Go

B - 3 Rounds AMRAP:
1 Min Muscle UP/ Ring Dips
1 Min Box Jump (24/20)
1 Min Burpees
1 Min Russian Twist (45lb/35lb)
1 Min Rest

14/06/16 - WOD

WOD
A- EMOM 5 Min:
5 Clean (135lb/95lb)

B - 3 Rounds For Time:
400m Row
20 Knees To Elbows
15 Deadlift (225lb/155lb)

13/06/16 - WOD

WOD
A - EMOM 5 Min:
6 Push Press (115lb/85lb)

B - For Time:
For Time:
5/10/15/20/25
Thrusters (75lb/55lb)
* No final de cada série correr 100m.

11/06/16 - WOD

WOD
For Time:
100m Run
40 V-Ups
20 Clean (135lb/95lb)
200m Run
30 V-Ups
15 Clean
300m Run
20 V-Ups
10 Clean
400m Run
10 V-Ups
5 Clean

10/06/16 - WOD

WOD
A - Strength:
5-4-3-2-1
Deadlift

B - For Time:
200 Double Under
100 Wall Ball (20/14)
50 Toes To Bar

09/06/16 - WOD

WOD
A - For Time:
10 Rope Climb Legless

B - For Time:
1 a 10
Push Press (135lb/95lb)
Burpees Over Bar

08/06/16 - WOD

WOD
A - Strength:
5-4-3-2-1
Hang Clean

B - 3 Rounds For Time:
400m Run
30 Box Jump Over (24/20)
20 KB Swing (70lb/53lb)

07/06/16 - WOD

WOD
A - EMOM 10 Min.
5 Front Squat (135lb/95lb)

B - 5 Rounds For Time:
Rx
5 Bar Muscle Up
10 Handstand Push Up
300m Run
Scaled
10 Pull Up C2B
20 Hand Release Push Up
300m Run

06/06/16 - WOD

WOD
A - Strength:
5-4-3-2-1
Snatch

B - Isabel
For Time:
30 Snatches
(135lb/95lb)

Resultados 03/06/16

04/06/16 - Benchmark Day

WOD
Helen
3 Rounds For Time:
400m Run
21 KB Swing (53lb/35lb)
12 Pull Up

A/P 100 Leg Raiser

03/06/16 - WOD

WOD
A - Strength:
5 Séries
5 Back Squat

B - For Time:
10-8-6-4-2
Snatch (135lb/95lb)
* Entre cada série 200m Run

Resultados 01/06/16

02/06/16 - WOD

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

B - 5 Rounds For Time:
10 Ring Dips
20 Walking Lunges DB OH (45lb/35lb)
30 Abmat