01/10/16 - WOD

WOD
A-  4 Rounds For Time:
400m Run
20 Box Jump (24/20)
5 Wall Walk

B- For Time:
80 Hollow Rocks

30/09/16 - WOD

WOD
A- For Time:
21-15-9
Cal Row
Burpees
V-Ups

B- EMOM 12 Min:
ODD: 10 Overhead Squat (95lb/65lb)
Even: 15 Wall Ball (20/14)

29/09/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Bench Press

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

28/09/16 - WOD

WOD
A- 10 Min AMRAP:
30 Double Under
15 Snatch (75lb/55lb)

B- 10 Min AMRAP:
100m Run
15 SDHP KB (70lb/53lb)

27/09/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Back Squat

B- 14 Min AMRAP:
20 Lunges OH Plate (45lb/35lb)
10 Burpess Jump Plate
2 Rope Climb

26/09/16 - WOD

WOD
A- 3 Rounds de 3 Min:
200m Run
10 Russian KB Swing (70lb/53lb)
Máximo de Abmat
Rest 1 Min

B- 5 Rounds For Time:
400m Run
20 Push Up
10 Toes To Bar

24/09/16 - WOD

WOD
A- 5 Rounds For Time:
10 Overhead Squat (95lb/65lb)
10 Burpees

B- 4 Rounds:
200m Farmer Walk
1 Min Rest

23/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
10-8-6-4-2
Deadlift

B- 2 Rounds For Time:
100 Double Under
1000m Run
1000m Row

22/09/16 - WOD

WOD
A- TABATA (16 Rounds)
Abmat e Squat (Intercalados)
Ao final 400m Run

B-EMOM 18 Min
Min 1: 200/100m Run
Min 2: 30 Russian Twist (45lb/35lb)
Min 3: 12 Power Snatch (75lb/55lb)

21/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
5-4-3-2-1
Push Jerk

B- 10 Min AMRAP:
5 Deadlift
4 Hang Clean
3 Thrusters
(135lb/95lb)

20/09/16 - WOD

WOD
A- 10 Min AMRAP:
10 Step Up DB
10 Hollow Rocks
100m Run

B- 4 Rounds For Time:
200m Row
20 Kb Swing (53lb/44lb)
20 Box Jump (24/20)

19/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
5 Reps. Overhead Squat

B- 3 Rounds For Time:
400m Run
30 Pistols
20 Pull Up

17/09/16 - WOD

WOD (Partners)
A- 4 Rounds:
4 Min. Para:
100 Double Under
400m Run
Máx Sit Up Partners
Rest 1 Min.

B- Tabata (8x20x10)
Hollow e Arch Hold Position

16/09/16 - WOD

WOD
A- 10 Min. AMRAP:
5 Wall Walk
10 HRPU
15 Bench Dips

B- 6 Rounds For Time:
10 Pull Up C2B
15 KB Swing (53lb/44lb)
200m Run

15/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Back Squat

B- For Time:
50 Wall Ball (20/14)
400m Row
40 Wall Ball
400m Run
30 Wall Ball
400m Row
20 Wall Ball
400m Run

14/09/16 - WOD

WOD
A- EMOM 10 Min.
ODD: 10 Sprawl + Step Up
Even: 20/15 V-Ups

B- EMOM 12 Min:
Min 1: 50/30 Double Under
Min 2: 20/15 Box Jump (24/20)
Min 3: 15/10 Knees To Elbows

13/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Bench Press

B- 4 Rounds For Time:
300m Run
15 Handstand Push Up
10 Deadlift (225lb/155lb)

12/09/16 - WOD

WOD
A- 10 Min. AMRAP:
10/7 Pull Up Strict
100m Farmer Walk

B- 12 Min AMRAP:
10 Front Squat (135lb/95lb)
10 Burpees Over Bar

10/09/16 - WOD

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

B- 4 Rounds For Time:
1 Rope Climb
200m Run
10 Ring Dips
200m Run

09/09/16 - WOD

A- Strength:
5-4-3-2
Split Jerk

B- For Time:
50 Toes To Bar
40 Push Press (115lb/75lb)
300 Double Under

08/09/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 15 Wall Ball
Even: 200/100m Run

B- 12 Min AMRAP:
Escada crescente:
1-2-3-4...
Thrusters (95lb/65lb)
2-4-6-8...
DB Snatch (45lb/35lb)

06/09/16 - WOD

WOD
A- 10 Min AMRAP:
20 Hollow Rocks
15 KB Swing
7 Burpees

B- 4 Rounds For Time:
10 Overhead Squat (95lb/65lb)
200m Row
300m Run



05/09/16 - WOD

WOD
A- Strength:
10/8/6/4
Deadlift

B- Cindy
20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat

03/09/16 - WOD

WOD
A- 4 Rounds For Time:
10 Pull Up
20 Wall Ball (20/14)
300m Run

B- For Time:
100 Sit Up

02/09/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 5 Hang Snatch (Unbroken)
Even: 10 Burpee Overe Bar

B- For Time:
24 Box Jump (24/20)
12 Power Snatch (115lb/75lb)
18 Box Jump
9 Power Snatch
12Box Jump
6 Power Snatch
6 Box Jump
3 Power Snatch