29/12/17 - WOD

A- Força:
5 x 5
Sumo Deadlift

B- WOD
I- 4 Rounds For Time:
200m Run
15 SDHP KB (53lbs/44lbs)
10 Pull Up C2B

II- 3 Rounds For Time:
200m Run
15 SDHP KB (44lbs/35lbs)
10 Pull Up

C- Acessórios:
3 Rounds:
10/10 Press KB
15 Manguito (Fora)

28/12/17 - WOD

A- WOD:
I- For Time:
20 a 2
Wall Ball (20/14)
1 a 10
Burpee Box Jump (24/20)

II- For Time:
10 a 1
Wall Ball (14/10)
1 a 10
Sprawl Step Up (24/20)

B- WOD
For Time:
100 Cal Row (Partners)
120 Cal Row (Trios)

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

27/12/17 - WOD

A- LPO:
5 Sets 2 Min:
5-4-3-2-1
Clean

B- WOD
I- 3 Rounds For Time:
400m Run
20 TTB
10 Clean (135lbs/95lbs)

II- 3 Rounds For Time:
300m Run
15 TTB/KTC
10 Clean (95lbs/65lbs)

C- Acessórios:
3 Rounds:
12/12  remada Unilateral
15 Pull Down

26/12/17 - WOD

A- WOD
EMOM 24 Min:
1- 200/100m Run
2- 20/15 Abmat
3- 200/150m Row
4- 20/15 KB Swing (53lbs/44lbs)
5- 50/30 DU
6- Rest

B- Ginástica:
EMOM 10 Min:
Ímpar: 20 R. Twist
Par: 45 Seg Plank Hold

C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift

22/12/17 - WOD

A- WOD
I- 12 Min AMRAP:
30 R. Twist (45lbs/35lbs)
200m Row
15 Burpees

II- 12 Min AMRAP:
25 R. Twist (35lbs/25lbs)
150m Row
10 Burpees

B- Ginástica:
Tabata (16 Rounds)
Sit Up
Superman

C- Acessórios:
Mobilidade Geral

21/12/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 3 Hang Snatch + 100m Run
Par: 3 Power Snatch + 30 Jump Jack
(até 50%)

B- WOD
Isabel
For Time:
30 Snatches
I- (135lbs/95lbs)
II- (95lbs/65lbs)

C- Acessórios:
5 Rounds:
200m Run
10 Sprawl

20/12/17 - WOD

A- Força:
5-4-3-2-1
Deadlift

B- WOD
I- 4 Rounds For Time:
10 Deadlift (225lbs/155lbs)
20 Cal Row
30 Abmat

II- 4 Rounds For Time:
10 Deadlift (185lbs/105lbs)
15 Cal Row
25 Abmat

C- Acessórios:
3 Rounds:
15 Pull Down
12/12 Remada Unilateral

19/12/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 10/8 Pull Up
Par: 15/12 Sprawl

B- WOD
I- For Time:
10 OHS (115lbs/85lbs)
100m Run
10 OHS
200m Run
15 OHS
300m Run
15 OHS
400m Run

II- For Time:
10 OHS (75lbs/55lbs)
200m Run
10 OHS
200m Run
15 OHS
300m Run
15 OHS
300m Run

C- Acessórios:
3 Rounds:
10/10 Press KB
15/15 Manguito

18/12/17 - WOD

A- Força:
10-8-6-4-2
Front Squat

B- WOD
JT
I-For Time:
21-15-9
HSPU
Ring Dips
Push Up

II-For Time:
21-15-9
DB Push Press
Bench Dips
Push Up

C- Acessórios:

10Min AMRAP:

30 DU/60 SU

10 Jump Lunges

100m Run

10 Leg Raiser

16/12/17 - WOD

A- LPO:
5 Sets 2 Min:
2 Power Snatch + 1 Full Snatch (UBK)
(↑ a carga)

B- WOD
I- 14 Min AMRAP:
30 Sit Up
200m Row
10 Snatch (95lbs/65lbs)

II- 12 Min AMRAP:
30 Sit Up
200m Row
10 Snatch (75lbs/55lbs)

C- Acessórios:
1900/1200m Run

15/12/17 - WOD

A- Ginástica:
For Time:
30 Strict Pull Up
* Cada vez que quebrar,
3 Sprawl

B- WOD
I- 3 Rounds For Time:
20 Pull Up
30 Push Press (75lbs/55lbs)
40 KB Swing (53lbs/44lbs)

II- 3 Rounds For Time:
15 Pull Up
25 Push Press (45lbs/35lbs)
35 KB Swing (44lbs/35lbs)

C- Acessórios:
3 Rounds:
12 Remada Unilateral
12 El Frontal

14/12/17 - WOD

A- Força:
5x5
Overhead Squat
(↑ carga)

B- WOD
I- For Time:
1200m Run
150 Air Squat
1200m Run

II- For Time:
800m Run
100 Air Squat
800m Run

C- Acessórios:
3 Rounds:
10/10 DL Unilateral (Equilibrio)

13/12/17 - WOD

A- Força:
5x5
Bench Press
* Após cada série fazer
 20 Push Up (UBK)

B- WOD
I- EMOM 15 Min:
Min 1: 15 Burpees
Min 2: 50 D.U.
Min 3: 16 DB Snatch (50lbs/35lbs)

II- EMOM 15 Min:
Min 1: 12 Burpees
Min 2: 30/90 D.U.
Min 3: 14 DB Snatch (40lbs/25lbs)

C- Acessórios:
Tabata (8 Rounds)
Abmat

12/12/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 3 Clean
Par: 3 Jerk
(até 50%)

B- WOD
Grace
For Time:
30 Clean & Jerk
I- (135lbs/95lbs)
II- (95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 El Lateral
10 Stalder Leg Lift

11/12/17 - WOD

A- Ginástica:
EMOM 8 Min:
Ímpar: 6 Kipping (Objeto entre as pernas)
Par: 1 a 2 Muscle Up

- Drills Ring e Bar Muscle Up;

B- WOD
I- For Time:
400m Run
30 Box Jump (24/20)
8 Muscle Up
300m Run
25 Box Jump (24/20)
6 Muscle Up
200m Run
20 Box Jump (24/20)
4 Muscle Up

II- For Time:
300m Run
25 Box Jump (24/20)
8 Jump Ring ou Bar Muscle Up
200m Run
20 Box Jump (24/20)
6 Jump Ring ou Bar Muscle Up
100m Run
15 Box Jump (24/20)
4 Jump Ring ou Bar Muscle Up

C- Acessórios:
3 Rounds:
15/15 Manguito
45seg/45seg Plank Hold Lateral

09/12/17 - WOD

A- LPO:
5-4-3-2-1
Cluster

B- WOD
I- 3 Rounds For Time:
15 Cal Row
12 Cluster (115lbs/85lbs)
200m Run

II- 3 Rounds For Time:
12 Cal Row
10 Cluster (95lbs/65lbs)
200m Run

C- Acessórios:
For Time:
15 Heavy MedBall Clean

08/12/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 15 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

II- 12 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

C- Acessórios:
For Time:
1900/1200m Run

07/12/17 - WOD

A- Ginástica:
Por Tarefa:
5x10 Weighted Pistols
* Drills de Pistols

B- WOD
I- 13 Min AMRAP:
200m Row
14 Pistols
10 Push Jerk (155lbs/115lbs)
II- 13 Min AMRAP:
200m Row
25 Pistols
10 Push Jerk (115lbs/85lbs)

C- Acessórios:
3 Rounds:
12/12 El. Frontal
10/10 Lunges c/ Pé na caixa

06/12/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Split Jerk
(Pausa 2 Seg)
(Até 50% RM)

B- WOD
I- For Time:
50-40-30-20-10
KB Swing (53lbs/44lbs)
Sit Up

II- For Time:
45-35-25-15-5
KB Swing (44lbs/35lbs)
Sit Up

C- Acessórios:

Tabata (8 Rounds)

Cócoras

05/12/17 - WOD

A- Força:
5 x 5
Bench Press
(↑ Carga)

B- WOD (Partners)
I- 30 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.
II- 20 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.

C- Acessórios:
For Time:
50/30 Burpees

04/12/17 - WOD

A- Ginástica:
EMOM 10 Min:
(Escada decrescente)
Ímpar: 10-8-6-4-2
Strict Pull Up
Par: 16-18-22-26-30
Russian Twist

B- WOD
I- 4 Rounds For Time:
50 DU
25 Goblet Squat (53lbs/44lbs)
15 Pull Up

II- 4 Rounds For Time:
30 DU/90 SU
25 Goblet Squat (44lbs/35lbs)
12 Pull Up

C- Acessórios:
3 Rounds:
12/12 Remada Unilateral
15 Pull Down

02/12/17 - WOD

A- EMOM 10 Min:
Ímpar: 10 KB Swing + 5 Burpees
Par: 200/100m Run

B- WOD
I- 15 Min AMRAP:
15 Wall Ball (20/14)
100m SandBag Run
5 Deadlift (225lbs/155lbs)

II- 13 Min AMRAP:
15 Wall Ball (14/10)
100m SandBag Run
5 Deadlift (185lbs/115lbs)

C- Acessórios:
Mobilidade Geral

01/12/17 - WOD

A- WOD
I- EMOM 16 Min:
Min 1: 15 SDHP (95lbs/65lbs)
Min 2: 200m Row
Min 3: 15 Push Press (95lbs/65lbs)
Min 4: 20 Box Jump (24/20)

II- EMOM 16 Min:
Min 1: 15 SDHP (75lbs/55lbs)
Min 2: 150m Row
Min 3: 15 Push Press (75lbs/55lbs)
Min 4: 15 Box Jump (24/20)

B- Ginástica:
Tabata (16 Rounds)
Sit Up
Superman

C- Acessórios:
3 Rounds:
12 El Frontal
15/15 Manguito El

30/11/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Hang Snatch
(↑ Carga)

B- WOD
I- 10 Min AMRAP:
30 DU
16 DB OH Lunges
(50lbs/35lbs)

II- 10 Min AMRAP:
60 SU
16 DB OH Lunges
(40lbs/25lbs)

C- Acessórios:
4 Rounds:
500m Bike
10 Strict Pull Up

29/11/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
I- For Time:
40 Toes To Bar
50 Handstand Push Up
60 Sprawl
70 V-Ups

II- For Time:
30 TTB/KTC
40 Hand Release Push Up
50 Sprawl
60 Sit Up

C- Acessórios:
3 Rounds:
12 El lateral
12/12 Remada Uninaleral

28/11/17 - WOD

A- Ginástica:
Drills de Muscle Up

B- WOD
I- 5 Rounds For Time:
3 Muscle Up
12 Overhead Squat (95lbs/65lbs)
300m Run

II- 4 Rounds For Time:
5 Banded Muscle Up
12 Overhead Squat (75lbs/55lbs)
300m Run

C- Acessórios:
3 Rounds:
10/10 DL Unilateral

27/11/17 - WOD

A- LPO:

5 Sets 2 Min:

3 Hang Clean

(↑ Carga)

B- WOD

I- For Time:

600m Run

20 Hang Clean 

400m Run

15 Hang Clean

300m Run

10 Hang Clean

(135lbs/95lbs)

II- For Time:

400m Run

20 Hang Clean 

300m Run

15 Hang Clean

200m Run

10 Hang Clean

(95lbs/65lbs)

C- Acessórios:

6 Min AMRAP:

30 DU

10 Sprawl

25/11/17 - WOD

A- WOD (Partners)
I- For Time:
1000m Row
50 Thrusters (45lbs/35lbs)
30 Pull Up
1000m Run
50 Thrusters
30 Pull Up

B- Acessórios:
Tabata (16 Rounds)
Leg Raiser
Plank Hold Lateral

C- Mobilidade:
Geral

24/11/17 - WOD

A- Força:
Deadlift
5-4-3-2-1

B- WOD
I- 3 Rounds For Time:
400m Run
20 KTE
10 Deadlift (225lbs/155lbs)

II- 3 Rounds For Time:
300m Run
15 KTE/KTC
10 Deadlift (165lbs/105lbs)

C- Acessórios:
3 Rounds:
12/12 Remada Unilateral
10/10 Press KB

23/11/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
Elizabeth
I- For Time:
21-15-9
Clean (135lbs/95lbs)
Ring Dips

II- For Time:
21-15-9
Clean (115lbs/75lbs)
Ring Dips/Bench Dips

C- Acessórios:
3 Rounds:
15 Hollow Rocks
15 Band Pull Apart

22/11/17 - WOD

A- WOD
I- 10 Min AMRAP:
1 Rope Climb
8 Burpees
12 Pistols

II- 8 Min AMRAP:
1 Rope Climb/10 Ring Row
6 Burpees
16 Lunges

B- WOD
I- 12 Min AMRAP:
20 KB Swing (53lbs/44lbs)
15 Box Jump (24/20)
10 Cal Row

II- 12 Min AMRAP:
20 KB Swing (44lbs/35lbs)
15 Box Jump/Step Up (24/20)
10 Cal Row

C- Acessórios:
4 Rounds:
0.4m Bike/200m Run
10 Sprawl

21/11/17 - WOD

A- LPO
EMOM 10 Min:
Ímpar: 3 Push Jerk
Par: 3 Split Jerk
(até 50% RM - Pausa 2 Seg.)

B- WOD
I- For Time:
90 Push Up
70 Pull Up
* A cada 2 Min, 100m Run

II- For Time:
70 Push Up
50 Pull Up
* A cada 2 Min, 100m Run

C- Acessórios:
3 Rounds
12 El. Lateral
12 El Frontal

20/11/17 - WOD

A- Força:
5x5
Back Squat
(↑ Carga)

B- WOD
Randy
For Time:
75 Snatch
I (75lbs/55lbs)
II (65lbs/45lbs)

C- Acessórios:
3 Rounds:
20 Sit Up
1 Min Plank Hold

17/11/17 - WOD

A- LPO:
5x5
Bech Press

B- WOD
I-5 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (115lbs/85lbs)

II-4 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (95lbs/65lbs)

C- Acessórios:
For Time:
1900m/1200m Run

16/11/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Full Snatch
(↑ Carga)

B- WOD
I-10 Min AMRAP:
1 Rope Climb Legless
15 KB Swing (53lbs/44lbs)
200m Run

II-10 Min AMRAP:
10 Ring Row
15 KB Swing (44lbs/35lbs)
200m Run

C- Acessórios:
Tabata (16 Rounds)
Sit Up
Leg Raiser

14/11/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 4 Rounds For Time:
10 C2B
16 DB Snatch (50lbs/35lbs)

II- 4 Rounds For Time:
10 Pull Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
5 Rounds:
50/30 DU
15 V- Ups

13/11/17 - WOD

A- Ginástica:
EMOM 6 Min:
30 On/ 30 Off
Máx HSPU

B- WOD
I- 3 Rounds For Time:
10 OHS (115lbs/85lbs)
15 Burpees
300m Run

II- 3 Rounds For Time:
10 OHS (95lbs/65lbs)
100m Run
12 Burpees
200m Run

C- Acessórios:
3 Rounds:
15 Shoulder Press DB
15 Flexão Joelho (Elast)

11/11/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
I- For Time:
1000m Run
5 Rounds:
10 Deadlift (225lbs/155lbs)
15 Box Jump (24/20)

II- For Time:
600m Run
4 Rounds:
10 Deadlift (185lbs/105lbs)
15 Box Jump (24/20)

C- Acessórios:
3 Rounds:
12 El Frontal
15 Leg Raiser (Rack)

10/11/17 - WOD

A- WOD
I- For Time:
21-15-9-9-15-21
DB Clean (50lbs/35lbs)
OHS Unilateral KB (44lbs/35lbs)

II- For Time:
21-15-9-9-15-21
DB Clean (40lbs/25lbs)
Goblet Squat (35lbs/26lbs)

B- Ginástica:
EMOM 10Min:
Min 1: 20 Russian Twist (45lbs/35lbs)
Min 2: 10 Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Apart

09/11/17 - WOD

A- LPO:
5-4-3-2-1
Hang Snatch
(↑ carga)

B- WOD
I- EMOM 12 Min:
Min 1: 1 Hang Snatch (80% treino A)
Min 2: 200m Row
Min 3: 15 HSPU

II- EMOM 12 Min:
Min 1: 5 Hang Snatch (95lbs/65lbs)
Min 2: 150m Row
Min 3: 15 HRPU

C- Acessórios:
5 Tiros de 100m Run

08/11/17 - WOD

A- Força:
3-3-3-3-3
Front Squat
(↑ carga)

B- WOD (Partners)
I- For Time:
90 Thrusters
400 DU
(95lbs/65lbs)

II- For Time:
90 Thrusters
200 DU/600 SU
(75lbs/45lbs)

C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El Lateral

07/11/17 - WOD

A- Ginástica:
EMOM 10 Min:
3/1 Bar Muscle Up
* Prática BMU

B- WOD
I- For Time:
60 Abmat
50 KTE
40 V-Ups
30 Pull Up
20 Strict Pull Up
10 BMU

II- For Time:
60 Abmat
50 KTC
40 Sit Ups
30 Push UP
20  Pull Up
10 Jump BMU

C- Acessórios:

10 Min AMRAP:

12/10 Cal Bike/Ski

15 KB Swing

06/11/17 - WOD

A- LPO
EMOM 8 Min:
1 Power Clean +
1 Hang Clean +
1 Squat Clean
(até 50% RM)

B- WOD
I- 4 Rounds For Time:
300m Run
20 Pistols
7 Cleans (155lbs/105lbs)

II- 4 Rounds For Time:
200m Run
20 Lunges
100m Run
7 Cleans (115lbs/85lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow e Arch Rocks

04/11/17 - WOD

A- LPO:
5-4-3-2-1
Clean

B- WOD
I- AMRAP 4 Min:
400m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/85lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(135lbs/95lbs)
Rest 4 Min

II- AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(75lbs/55lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/75lbs)
Rest 4 Min

C- Acessórios:
Mobilidade Geral

03/11/17 - WOD

A- Força:
10-8-6-4-2
Overhead Squat

B- WOD
EMOM 12 Min:
Min 1: 50/30 D.U.
15 Seg Rest
Min 2: 15/10 Pull Up
15 Seg Rest
Min 3: 200/100m Run
15 Seg Rest
Min 4: 20/15 Wall Ball (20/14)
15 Seg Rest

C- Acessórios:
Tabata (8 Rounds)
Russian Twist

01/11/17 - WOD

A- Ginastica:
EMOM 10 Min:
Ímpar: 14 Pistol/Lunges
Par: 15/10 HRPU

B- WOD
For Time:
40 KB Swing
20 DB Push Press
30 KB Swing
15 DB Push Press
20 KB Swing
10 DB Push Press
I- (53lbs/44lbs-50lbs/35lbs)
II- (44lbs/35lbs-40lbs/25lbs)

C- Acessórios:
Tabata (8 Rounds)
Bike/Ski

31/10/17 - WOD

A- LPO:
5 Sets 2 Min:
2 Power Snatch +
1 Full Snatch
(↑a carga)

B- WOD
I- 3 Rounds For Time:
300m Row
20 TTB
100m Run
10 Snatch (115lbs/85lbs)

II- 3 Rounds For Time:
200m Row
14 TTB
100m Run
10 Snatch (95lbs/65lbs)

C- Acessórios:
3 Rounds:
10/10 Press c/ KB
15 Banded Pull-Aparts

30/10/17 - WOD

A- LPO:
5-4-3-2-1
Jerk

B- WOD
I- For Time:
400m Run
10 Wall Walk
400m Run
30 Burpees
400m Run
60 Lunges

II- For Time:
300m Run
5 Wall Walk
300m Run
20 Burpees
300m Run
40 Lunges

C- Acessórios:
10 Min AMRAP:
15 Push Up
20 V- Ups

28/10/17 - WOD

A- Força:

5x10

Romanian 

Deadlift

B- WOD

I- For Time:

100 Abmat

80 Superman

60 Burpees

40 KTE

20 Wall Walk

II- For Time:
80 Abmat
60 Superman
40 Burpees
20 KTC
5 Wall Walk

C- Acessórios:
For Time:
1900m Run
1200m Run

27/10/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
I- EMOM 12 Min:
Min Ímpar: 200m Run
Min Par: 10 OHS (95lbs/65lbs)

II- EMOM 12 Min:
Min Ímpar: 100m Run
Min Par: 10 OHS (75lbs/55lbs)

C- Acessórios:
4 Rounds:
15/10 Cal Bike/Ski
20 Hollow Rocks

26/10/17 - WOD

A- Ginástica:
I- For Time:
5 Rope Climb Legless

II- Prática Rope Climb

B- WOD
12 Min AMRAP:
1 Rope Climb
15 DB Thrusters
200m Row
I (50lbs/35lbs)
II (40lbs/25lbs)

C- Acessórios:
3 Rounds:
10/10 Press KB
10/10 DL Unilateral

25/10/17 - WOD

A- LPO:
EMOM 10 Min:
3 Clean
- até 50% RM;
- trabalhar recuperação do HG;

B- WOD
I- For Time:
400m Row
Rest 1 Min
800m Run
Rest 2 Min
1200m Row
Rest 3 Min
1600m Run

II- For Time:
300m Row
Rest 1 Min
600m Run
Rest 2 Min
800m Row
Rest 3 Min
1000m Run

C- Acessórios:
3 Rounds:
15 Pull Down
15 Leg Raiser (Rack)

24/10/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
I- 3 Rounds For Time:
200m Run
15 HSPU
200m Run
15 Deadlift (225lbs/155lbs)

II- 3 Rounds For Time:
200m Run
15 HRPU
100m Run
15 Deadlift (185lbs/105lbs)

C- Acessórios:
For Time:
21-15-9
Sprawl
V-Ups

23/10/17 - WOD

A- Vol. Ginástica:
4 Sets 2 min:
Máx TTB Unbroken

* 4 Sets ou até completar 80 Reps

B- WOD
I- For Time:
10 Pull Up
15 Thrusters
20 Pull Up
25 Front Squat
30 Pull Up
35 Back Squat
(115lbs/85lbs)

II- For Time:
10 Pull Up
15 Thrusters
15 Pull Up
25 Front Squat
25 Pull Up
35 Back Squat
(85bs/55lbs)

C- Acessórios:
3 Rounds:
15 El. Lateral
30seg/30seg
Propriocepção
Med Ball OH

21/10/17 - WOD

A- Força:
5-4-3-2-1
OHS

B- WOD
I- 4 Rounds For Time:
200m Run
20 Box Jump (24/20)
200m Row
10 Snatch (95lbs/65lbs)

II- 3 Rounds For Time:
200m Run
20 Box Jump (24/20)
200m Row
10 Snatch (75lbs/55lbs)

C- Acessórios:
Tabata (16 Rounds)

Abmat

Leg Raiser

20/10/17 - WOD

A- Ginástica:
5 Sets 2 Min:
Máx Pull Up Unbroken

B- WOD
I- 3 Rounds For Time:
300m Run
15 HSPU Strict
200m SadBag Run (G/P)
10 Ring Dips

II- 3 Rounds For Time:
300m Run
15 HSPU/HRPU
100m SadBag Run (G/P)
10 Ring Dips/Bench Dips

C- Acessórios:
3 Rounds:
15 Banded Pull-Aparts
12 El Frontal

19/10/17 - WOD

A- LPO:
5-4-3-2-1
Push Jerk

B- WOD
I- 5 Rounds For Time:
20 Wall Ball (20/14)
15 DB Clean (50lbs/35lbs)
10 Push Jerk (135lbs/95lbs)

II- 4 Rounds For Time:
20 Wall Ball (14/10)
15 DB Clean (40lbs/25lbs)
10 Push Jerk (95lbs/65lbs)

C- Acessórios:
10 Min AMRAP:
30 DU
20 Squat
10 V-Ups

18/10/17 - WOD

A- Força:
10-8-6-4-2
Sumo Deadlift

B- WOD
I- 3 Rounds For Time:
12 C2B
21 KB Swing (70lbs/53lbs)
400m Run

II- 3 Rounds For Time:
12 Pull Up
200m Run
21 KB Swing (53lbs/35lbs)
200m Run

C- Acessórios:
3 Rounds:
15 El Lateral
10/10 Press KB

17/10/17 - WOD

A- Ginástica:
EMOM 10 min:
Ímpar: 45 Seg HS Hold
Par: 30 Seg L-Sit

B- WOD
10 Min AMRAP:
15 Back Squat
30 DU
I- (115lbs/85lbs)
II- (75lbs/55lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
12 Floor Wipers

16/10/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
I - 12 Min AMRAP:
10 Cal Row
16 Pistols
20 HRPU

II - 12 Min AMRAP:
10 Cal Row
16 Lunges
20 Push Up

C- Acessórios:
EMOM 10 Min:
Ímpar: 200/100m Run
Par: 15/10 Sprawl

14/10/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 10 Step Up DB
Par: 20 Abmat

B- WOD
I- 4 Rounds For Time:
300m Run
20 Sprawl
10 SDHP (95lbs/65lbs)

I- 4 Rounds For Time:
200m Run
15 Sprawl
10 SDHP (75lbs/55lbs)

C- Acessórios:
3 Tentativas:
Máx DU/SU Unbroken

13/10/17 - WOD

A- Força:
15 Min p/ Achar
1 RM Snatch

B- WOD
I- AMANDA
For Time:
9-7-5
Muscle Up
Full Snatch (135lbs/95lbs)

II- For Time:
21-15-9
Pull Up C2B
18-12-6
Snatch (115lbs/85lbs)

C- Acessórios:
Tabata (16 Rounds)
Leg Raiser
Superman

11/10/17 - WOD

A- Ginástica:
EMOM 7 Min:
Min 1: 7 C2B (Strict) + 1 Sprawl
Min 2: 6 C2B (Strict) + 2 Sprawl
Min 3: 5 C2B (Strict) + 3 Sprawl
Min 4: 4 C2B (Strict) + 4 Sprawl
Min 5: 3 C2B (Strict) + 5 Sprawl
Min 6: 2 C2B (Strict) + 6 Sprawl
Min 7: 1 C2B (Strict) + 7 Sprawl

B- WOD
I- EMOM 16 Min:
Min 1: 200m Row
Rest 15 Seg.
Min 2: 12 Burpees
Rest 15 Seg
Min 3: 50 D.U.
Rest 15 Seg
Min 4: 12 TTB
Rest 15 Seg

II- EMOM 16 Min:
Min 1: 100m Row
Rest 15 Seg.
Min 2: 8 Burpees
Rest 15 Seg
Min 3: 30 D.U.
Rest 15 Seg
Min 4: 8 TTB
Rest 15 Seg

C- Acessórios:
5 Tiros de 30 Seg Bike
Rest 1 Min.

10/10/17 - WOD

A- LPO:
5 Sets 2 Min:
3x1 Hang Squat Snatch

B- WOD
For Time:
21-15-9
Hang Snatch
Overhead Squat
I- (95lbs/65lbs)
II- (75lbs/55lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
15 Bent Over Row

09/10/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I - 3 Rounds For Time:
15 Thrusters (95lbs/65lbs)
200m Run
20 Burpees
200m Run

II- 3 Rounds For Time:
12 Thrusters (75lbs/55lbs)
200m Run
15 Burpees
100m Run

C- Acessórios:
Tabata (8 rounds)
Sit Up

07/10/17 - WOD

A- Força:
5-4-3-2-1
Clean + Split Jerk

B- WOD (Partners)
1- 5 Rounds For Time:
300m Run (Juntos)
20 Clean & Jerk (135lbs/95lbs)

2- 5 Rounds For Time:
200m Run (Juntos)
14 Clean & Jerk (95lbs/65lbs)

C- Acessórios:
50/50 Abmat Lateral
50 Leg Raiser

06/10/17 - WOD

A- Força:
5x10
Back Squat

B- WOD
1- 12 Min AMRAP:
10 Ring Dips
20 Pistols
30 Russian Twist (45lbs/35lbs)

2- 12 Min AMRAP:
10 Bench Dips
20 Lunges
30 Russian Twist (35lbs/25lbs)

C- Acessórios:
5 RFT:
200m Run
15 KB Swing

05/10/17 - WOD

A- WOD
1- 3 Rounds For Time:
15 Jerk (115lbs/85lbs)
30 Sit Up
400m Run

2- 3 Rounds For Time:
15 Jerk (95lbs/65lbs)
20 Sit Up
300m Run

B- Acessórios:
5 Rounds For Time:
30 D.U.
8 Burpees

C- Fortalecimento:
3 Rounds:
15 El. Lateral
10/10 DL Unilateral

04/10/17 - WOD

A- LPO:
EMOM 8 Min:
Ípar: 5 Hang Power Clean
Par: 3 Hang Squat Clean
(Até 60% RM)

B- WOD
1- For Time:
21-15-9
KTE
Hang Squat Clean
(135lbs/95lbs)

2- For Time:
21-15-9
KTE/KTC
Hang Squat Clean
(95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 Floor Press
12 Bent Over Row

03/10/17 - WOD

A- Força:
5-4-3-2-1
Push Press

B- WOD
1- 4 Sets de 4 Min:
500m Run
Máx D.U.
Rest 4 Min

1- 4 Sets de 4 Min:
400m Run
Máx S.U.
Rest 4 Min

C- Acessórios:
10 Min AMRAP:
10 Cal. Bike/Ski
15 V-Ups

02/10/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: 30 Seg. L-Sit
Par: 45 Seg. HS Hold

B- WOD
1- 4 Rounds For Time:
300m Row
25 Push Up
20 DB Snatch (45lbs/35lbs)

2- 4 Rounds For Time:
250m Row
20 Push Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
3 Rounds:
12 El. Lateral
12/12 Remada Unilateral

30/09/17 - WOD

A- WOD (Partners)
Buy In
1000m Run

3 Rounds:
30 Wall Ball (20/14)
40 KB Swing (53lbs/44lbs)
50 Russian Twist (45lbs/25lbs)

Cash Out
1000m Row

B- Acessórios:
Bring Sally Up - Leg Raiser

29/09/17 - WOD

A- LPO:
5-4-3-2-1
Snatch

B- WOD
1- For Time:
400m Run
30 Abmat
15 Full Snatch (115lbs/85lbs)
300m Run
20 Abmat
10 Full Snatch
200m Run
10 Abmat
5 Full Snatch

2- For Time:
300m Run
25 Abmat
15 Snatch (95lbs/65lbs)
200m Run
15 Abmat
10 Snatch
100m Run
10 Abmat
5 Snatch

C- Acessórios:
3 Rounds:
12 El Lateral
10/10 Press KB

28/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 6 Weighted Pull Up
Par: 10 Step Up DB

B- WOD
1- 12 Min AMRAP:
20 Box Jump (24/20)
15 Cal Row
10 Pull Up C2B

2- 10 Min AMRAP:
15 Box Jump (24/20)
12 Cal Row
8 Pull Up

C- Acessórios:
4 Series:
10 Rower Pikes

27/09/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
1- For Time:
21-15-9
HSPU
V-Ups
Burpees

1- For Time:
21-15-9
HRPU
Sit Up
Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Aparts
15/15 Manguito (Fora)

26/09/17 - WOD

A- Força:
5x10
Front Rack Lunges

B- WOD
1- EMOM 12 Min:
Min 1: 15 TTB
Min 2: 20 Weighted Lunges
Min 3: 50 D.U.

2- EMOM 12 Min:
Min 1: 10 TTB
Min 2: 20 Lunges
Min 3: 30 D.U./ 90 S.U.

C- Acessórios:
50/50 Abmat Lateral

25/09/17 - WOD

A- Força:
5 x 5
Romanian
Deadlift

B- WOD
1- 3 Rounds For Time:
400m Run
20 SDHP KB (70lbs/53lbs)
10 Deadlift (225lbs/155lbs)

2- 3 Rounds For Time:
300m Run
20 SDHP KB (53lbs/44lbs)
10 Deadlift (185lbs/125lbs)

C- Acessórios:
5 Rounds:
30 J. Jack
15 Arch Rocks
10 Push Up

23/09/17 - WOD

A- Téc Ginástica:
Rope Climb

B- WOD
1- 5 Rounds For Time:
200m Run
20 DB OH Lunges (40lbs/25lbs)
2 Rope Climb

2- 4 Rounds For Time:
200m Run
20 Lunges
1 Rope Climb/10 Ring Row

C- Acessórios:
10 Min AMRAP:
5 Sprawl
10 M. Climber
15 Leg Raiser

22/09/17 - WOD

A- LPO:
5 Sets 2 Min:
1 Power + 1 Hang Clean
1 Squat + 1 Hang Squat Clean
(↑ a Carga)

B- WOD
1- 4 Rounds For Time:
300m Run
12 HSPU
7 Hang Clean
(165lbs/125lbs)

2- 4 Rounds For Time:
200m Run
10 HRPU
7 Hang Clean
(1l5bs/85lbs)

C- Acessórios:
Tabata (8 Rounds)
Russian Twist
(45lbs/35lbs)

21/09/17 - WOD

A- Força:
5 x 10
Romanian Deadlift
(até 50% RM)

B- WOD
1- 3 Rounds For Time:
15 KTE
20 KB Snatch (53lbs/44lbs)

2- 3 Rounds For Time:
15 KTC
20 One-Arm KB Swing (44lbs/35lbs)

C- Acessórios:
3 Rounds:
10 Press KB
15 Manguito (Fora)

20/09/17 - WOD

A- WOD
1- For Time:
60 Wall Ball (20/14)
600m Run
50 V-Ups
500m Row

2- For Time:
50 Wall Ball (14/10)
500m Run
40 Sit Up
400m Row

B- Téc. LPO:
EMOM 10 Min:
Ípar: 10 Med Ball Clean
Par: 10 Rowers Pikes

C- Acessórios:
5 Tiros de 30 Seg Bike
Rest 1 Min

19/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: Máx Strict Pull Up
Par: 45 Seg HS Hold/ Plank Hold

B- WOD
- 12 Min AMRAP:
30 Double Under
10 Kipping Pull Up
100m Run
10 Defict Push Up (45/25)

- 10 Min AMRAP:
15 Double Under
10 Kipping
100m Run
10 Push Up

C- Acessórios:
3 Rounds:
15 Pull Dowl
10 DL Unilateral KB

18/09/17 - WOD

A- Força:
5-4-3-2-1-
Front Squat

B- WOD
For Time:
21-18-15-12-9
Front Squat
Push Press
1- (115lbs/85lbs)
2- (95lbs/65lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
12 Bent Over Row

16/09/17 - WOD

A- Força:
5-4-3-2-1
Overhead Squat

B- WOD
3 Rounds For Time:
10 OHS
15 TTB
400m Run
(115lbs/85lbs)

C- Acessórios:
For Time:
10 Heavy MedBall Clean (120/70/30)

15/09/17 - WOD

A- LPO:
5 Sets 2 Min:
5 Hang Snatch
(↑ a Carga)

B- WOD
3 Rounds For Time:
10 Hang Snatch
20 Deadlift
300m Row
(135lbs/95lbs)

C- Acessórios:
5 Rounds:
30 DU
20 Sit Up

14/09/17 - WOD

A- Hab. Ginástica:
5 Sets 2 Min:
3 Muscle Up Strict

* Prática de M.U.

B- WOD
4 Rounds For Time:
2 Rope Climb Legless
5 Muscle Up/ 10 Ring Dips
18 Pistols

C- Acessórios:
3 Rounds:
20 Lunges c/ KB (apoio na caixa)
12 Remada Unilateral

13/09/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 5 Cleans
Par: 5 Jerk
Até 50% RM
(Unbroken)

B- WOD
For Time:
1200/800m Run
50/40 Pull Up
20 Clean & Jerk
(135lbs/95lbs)
(115lbs/75lbs)

C- Acessórios:
3 Rounds:
10 Press c/ KB
12 Manguito El

12/09/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
10 Min AMRAP:
10 Thrusters (75lbs/55lbs)
15 Box Jump (24/20)

C- Acessórios:
For Time:
500m Bike
40 Air Squat
30 Sit Up
20 Push Up
10 Burpees

11/09/17 - WOD

A- WOD (Equipe)
3 Rounds For Time:
500m Row  / 300m Row
20 Burpees / 10 Burpees
300m Run  / 200m Run

B- Ginástica:
EMOM 10 Min:
Ímpar: 20/15 V-Ups
Par: 20/15 Hollow Rocks

C- Acessórios:
3 Rounds:
10 DL Unilateral KB
10 Stalder Leg Lift

09/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 12/8 Ring Dips
Par: 20/15 Push Up

B- WOD

14 Min AMRAP:

25 Double Under

200m SandBag Run (G/P)

15 V-Ups

10 Pull Up

 C- Acessórios:

4 Rounds For Time:

300m Row

Rest 1 Min 

08/09/17 - WOD

A- Força:
10-8-6-4-2
Deadlift

B- WOD
4 Rounds For Time:
10 SDHP (95lbs/65lbs)
20 Wall Ball (20/14)

C- Acessórios:
10 Min AMRAP
100m Run
15 Abmat

06/09/17 - WOD

A- LPO:
5 Sets 2 Min:
1 Power Clean + 1 Push Jerk
1 Hang Clean + 1 Split Jerk

B- WOD
For Time:
10 Clean & Jerk
100m Run
8 Clean & Jerk
200m Run
6 Clean & Jerk
300m Run
4 Clean & Jerk
400m Run
2 Clean & Jerk
600m Run
(155lbs/115lbs)

C- Acessórios:
For Time:
10 TGU

05/09/17 - WOD

A- WOD
10 Min AMRAP:
6 Pull Up Strict
12 Burpees
18 Jump Lunges

B- WOD 2
For Time:
50-40-30-20-10
DU
25-20-15-10-5
Leg Raiser

C- Acessórios:
3 Rounds:
El Lateral
El Frontal

04/09/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
4 Rounds For Time:
10 HSPU
12 Back Squat (135lbs/95lbs)
300 Run

C- Acessórios:
3 RFT:
12 Cal Bike/Ski
20 Sit Up

02/09/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Cleans +
2 Squat Cleans
(Aumentando carga)

B- WOD
EMOM 20 Min:
Min 1: 6 Cleans (135lbs/95lbs)
Min 2: 20/15 HRPU
Min 3: 200/100m Run
Min 4: 20 Goblet Squat (53lbs/44lbs)
Min 5: 20 Abmat

C- Acessórios:
5 Rounds:
200m SandBag Run
Rest 1 Min

01/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
(30 On/ 30 Off)
Bar Muscle Up
(Strict) ou
Prática de BMU

B- WOD
4 Rounds For Time:
5 BMU
10 Deadlift (225lbs/155lbs)
200m Run

C- Acessórios:
3 Rounds:
15 Pull Down
12 Remada Unilateral

31/08/17 - WOD

A- Força:
10-8-6-4-2
Overhead Squat

B- WOD
10 Min AMRAP:
15 KB Swing (53lbs/44lbs)
30 Double Under

C- Acessórios:
3 Rounds:
15 Manguito c/ El
12 El Frontal

30/08/17 - WOD

A- Ginástica:
EMOM 10 Min:
Imp: 20/15 Box Jump
Par: 10/7 Ring Dips

B- WOD
3 Rounds For Time:
500m Run
50/30 Double Under
400m Row
12 Burpees
Rest 1 Min

C- Acessórios:
10 Min AMRAP:
20 Lunges
10 V-Ups

29/08/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Hang Snatch +
3 OHS (Pausa 3 Seg.)
(Até 50% RM)

B- WOD
5 Rounds For Time:
5 Snatch (135lbs/95lbs)
10 Toes To Bar
150m Row

C- Acessórios:
3 Rounds:
12 Bent Over Row (Remada Curvada)
12 Floor Press

28/08/17 - WOD

A- Força:
10-8-6-4-2
Front Squat

B- WOD
12 Min. AMRAP:
1 Rope Climb
12 Pistol
200m Run

C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Plank Hold

26/08/17 - WOD

A- WOD
Barbara
5 Rounds For Time:
20 Pull Up
30 Push Up
40 Sit Up
50 Squat
3 Min Rest

B- Acessórios:
For Time:
1900/1200m Run

25/08/17 - WOD

A- LPO
5 Sets 2 Min:
5-4-3-3-2
Jerk

B- WOD (Partners)
3 Rounds For Time:
200m OH Walk (45lbs/35lbs)
400m Run
200m Farmers Walk (53lbs/44lbs)
400m Row
200m Sandbag Run (G/P)

C- Acessórios:
4 R.F.T.
50/30 DU
20 R. Twist

24/08/17 - WOD

A- Ginástica:
15 Min Prática:
HS Walk

B- WOD
8 Rounds For Time:
30 Double Under
10 Wall Ball (20/14)
6 HSPU

C- Acessórios:
3 Rounds:
12 El Frontal
12 Remada Unilateral

23/08/17 - WOD

A- LPO:
5 Sets 2 Min:
5-4-3-3-2
Hang Clean

B- WOD
4 Rounds For Time:
5 Hang Clean (155lbs/115lbs)
20 DB Snatch (45lbs/35lbs)

C- Acessórios:
For Time:
100 Sit Up

22/08/17 - WOD

A- Força:
10-8-6-4-2
Back Squat

B- WOD
EMOM 20 Min:
Min 1: 200/150m Row
Min 2: 20 Lunges
Min 3: 200/100m Run
Min 4: 20 SDHP KB (70lbs/61lbs)
Min 5: Rest

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike/Ski
10 Burpees

21/08/17 - WOD

A- Gínastica:
EMOM 10 Min:
(45 Seg On/ 15 Seg Off)
Min Ímpar: Pull Up Strict
Min Par: Push Up

B- WOD
10 Min AMRAP:
6 Thrusters (115lbs/85lbs)
9 Pull Up
12 V-Ups

C- Acessórios:
3 Rounds:
12 El Lateral
10 OH Press KB

19/08/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD (Partners)
15 Min AMRAP:
400m Run
30 Sit Up
20 KB Swing (54lbs/44lbs)

C- Acessórios:
Tabata (16 Rounds)
1- J. Jack
2- Pistol/Lunges
3- Leg Raiser
4- Half Burpees

18/08/17 - WOD

A- Ginástica:
8 Min AMRAP:
Escada Crescente
1-2-3...
Strict Pull Up
3-6-9...
Push Up

B- 4 Rounds For Time:
200m Run
24 Air Squat
200m Run
12 Burpees Box Jump (24/20)

C- Acessórios:
3 Rounds:
12 El. Lateral
10 Press KB

17/08/17 - WOD

A- LPO:
5-4-3-2-1
Snatch

B- WOD
EMOM 10 Min:
6 Snatch (135lbs/95lbs)

C- Acessórios:
4 RFT:
10 Sprawl
400m Bike

16/08/17 - WOD

A- Força:
10-8-6-4-2
Front Squat

B- WOD
7 Rounds For Time:
7 C2B
7 Front Squat (115lbs/85lbs)
7 Cal Row

C- Acessórios:
3 Rounds:
12 Bent Over Row (Remada Curvada)
12 Floor Press

15/08/17 - WOD

A- Hab. Ginástica:
15 Min Prática:
- Muscle Up
- Strict M.U.

B- WOD
For Time:
600m Run
6 M.U./B.M.U
400m Run
4 M.U./B.M.U
300m Run
3 M.U./B.M.U
200m Run
2 M.U./B.M.U
100m Run
1 M.U./B.M.U

C- Acessórios:
EMOM 10 Min:
Ímpar: 15 H. Rocks
Par: 45" OH Plate Hold

14/08/17 - WOD

A- Vol. LPO:
EMOM 10 Min:
Min 1: 2 Deadlift
Min 2: 4 DL
Min 3: 6 DL...
...Min 10: 20 DL
(185lbs/135lbs)

B- WOD
15 Min AMRAP:
5 TTB
10 HRPU
15 Box Jump (24/20)

C- Acessórios:
10 Min AMRAP:
30 DU
12 V-Ups

12/08/17 - WOD

A- WOD
14 Min AMRAP:
200m Row
15 SDHP (75lbs/55lbs)
12 KTE

B- Acessórios:
8 Min AMRAP:
30 Double Under
16 J. Lunges

11/08/18 - WOD

A- LPO:
5-4-3-2-1
Cluster

B- For Time:
21-15-9
Thruster (115lbs/85lbs)
Burpee Over Bar

C- Acessórios:
3 Rounds:
15 Floor Press
15 Bench Over Row (Remada Curvada)

10/08/17 - WOD

A- Força:
5x5
Back Squat

B- WOD
5 Rounds:
1 Min Max Cal Row
Completar 70 Reps com D.U.
Ou Completar 120 Reps com S.U.

C- Acessórios:
50 Abmat (Lateral)
* Cada Lado

09/08/17 - WOD

A- WOD
5 Rounds For Time:
200m Run
12 Handstand Push Up
100m Run
1 Rope Climb Legless

B- Vol. Ginástica:
8 Min AMRAP:
1 Rope Climb
10 V-Ups
15 Abmat

C- Acessórios:
3 Rounds:
12 El. Lateral
12 Remadas Unilateral

08/08/17 - WOD

A- LPO
5-4-3-2-1
Clean & Jerk

B- WOD
EMOM 10 Min:
6 Clean e Jerk (155lbs/115lbs)

C- Acessórios:
10 Min AMRAP:
100m Run
10 Sprawl
10 KB Swing

07/08/17 - WOD

A- Força:
10-8-6-4-2
Overhead Squat

B- WOD
3 Rounds For Time:
12 Ring Dips
15 OHS (95lbs/65lbs)
300m Run

C- Acessórios:
Tabata (8 Rounds)
Russian Twist

05/08/17 - WOD

A- WOD
7 Min AMRAP:
7 S2OH (135lbs/95lbs)
100m Run

B- Acessórios:
3 Min AMRAP:
30 D.U.
10 Jump Lunges
Rest 1 Min
3 Min AMRAP:
10 Push Up
15 V-Ups
Rest 1 Min
3 Min AMRAP:
10 Sprawl
15 Hollow Rocks

04/08/17 - WOD

A- Força:
5 x 5
Bench Press

B- WOD
3 Rounds For Time:
200m Row
30 Wall Ball (20/14)
200m Row
30 Box Jump (24/20)

C- Acessórios:
3 Rounds:
15 Manguito c/ El.
10 Press KB

03/08/17 - WOD

A- LPO Hab:
10 Min Prática
Double KB Swing

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

C- Acessórios:
10 TGU (Med Ball)

02/08/17 - WOD

A- LPO:
5-4-3-2-1
Snatch

B- WOD
15 Min AMRAP:
30 Air Squat
15 HRPU
5 Snatch (155lbs/105lbs)

C- Acessórios:
EMOM 10 Min:
Ímpar: 15 Abmat
Par: 15 Leg Raiser

01/08/17 - WOD

A- Força:
5 x 5
Front Squat
(Aumentando a Carga)

B- WOD
4 Rounds For Time:
200m Run
30 Double Under
200m Row
30 Double Under

C- Acessórios:
3 Rounds:
20 Superman
16 Lunges
10 El Lateral

31/07/17 - WOD

A- Ginástica:
EMOM 4 Min:
(30on/30off)
1- Kipping
2- KTC
3- KTE
4- TTB

B- WOD
3 Rounds For Time:
400m Run
15 TTB
10 Deadlift (225lbs/155lbs)

C- Acessórios:
3 Rounds:
5 Flexoes Nórdica
15 Banded Pull-Aparts

29/07/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
Grace
For Time:
30 Clean & Jerk
(135lbs/95lbs)

C- Acessórios:
3 RFT:
300m Run
20 Air Squat
15Sit Up

28/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Pull Up Strict
10 Push Up
14 Jump Lunges

B- WOD
4 Rounds For Time:
10 Thrusters (95lbs/65lbs)
200m Run
10 Burpees Over Bar
200m Run

C- Acessórios:
3 Rounds:
12 Floor Press
10 Bent Over Row (Remada Curvada)

27/07/17 - WOD

A- Força:
5 x 5
Deadlift
(Aumentando a Carga)

B- WOD
For Time:
10 HSPU Strict
20 KTE
30 Box Jump (24/20)
40 Cal Row
30 Box Jump
20 KTE
10 HSPU Strict

C- Acessórios:
10 Min AMRAP:
100m Run
10 SDHP KB

26/07/17 - WOD

A- LPO:
5 x 5
Squat Clean

B- WOD
10 Min AMRAP:
16 V- Ups
12 Pistols
8 Ring Dips

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

25/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Bar Muscle Up

B- WOD
14 Min AMRAP:
12 Pull Up C2B
20 DB Snatch (40lbs/25lbs)
50 Double Under

C- Acessórios:
3 Rounds:
12 El Lateral
12 El Frontal

24/07/17 - WOD

A- Força:
5 x 5
Overhead Squat
(Aumentando a Carga)

B- WOD
3 Rounds For Time:
200m Run
20 Front Squat (115lbs/85lbs)
200m Run
20 Push Press (115lbs/ 85lbs)

C- Acessórios:
4 Rounds
12/8 Cal Bike
20 Sit Up

22/07/17 - WOD

A- WOD:
6 Rounds For Time:
6 Deadlift (225lbs/155lbs)
15 Box Jump (24/20)
200m Run

B- Acessórios:
For Time:
3000m Row
Equipe 3

21/07/17 - WOD

A- LPO:
5-4-3-2-1
Hang Clean

B- WOD
For Time:
21-15-9
Cal Row
TTB
Hang Clean
(115lbs/85lbs)

C- Acessórios:
3 Rounds:
12 El Lateral
15 Banded Pull-Aparts

20/07/17- WOD

A- WOD
14 Min AMRAP:
2 Rope Climb
20 Goblet Squat (53lbs/44lbs)
30 Russian Twist (45lbs/35lbs)

B- Ginástica Vol:
4 Rounds:
1 Min Máx. Push Up,
completar 50 Resps com Sit Up

C- Acessórios:
For Time:
1900/1200m Run

19/07/17 - WOD

A- LPO Vol:
EMOM 6 Min:
4 Snatches (Touch and Go)
(até 50% RM)

B- WOD
4 Rounds For Time:
9 Strict HSPU
12 Snatch (95lbs/65lbs)*
* Máximo 2 quebras
300m Run

C- Acessórios:
Tabata (8 Rounds)
Cal Bike

18/07/17 - WOD

A- LPO:
10-8-6-4-2
Push Jerk

B- EMOM 16 Min:
Min 1: 200/100m Run
Min 2: 12/10 Pull Up (Unbroken)
Min 3: 50/30 Double Under
Min 4: 15 Sprawl

C- Acessórios:
3 Rounds:
10 Press c/ KB (Unilateral)
10 Seated Leg Lift

17/07/17 - WOD

A- Força:
5 Rounds:
10 Front Rack Lunges
(Aumentando a carga)

B- WOD
For Time:
20 a 2
Wall Ball (20/14)
2 a 20
KB Swing (53lbs/44lbs)

C- Acessórios:
EMOM 8 Min:
Min Ímpar: 30 Seg L-Sit
Min Par: 20 Leg Raiser

15/07/17 - WOD

A- Força:
5-4-3-2-1
Thrusters

B- WOD
4 Rounds For Time:
12 KTE
15 Thrusters (95lbs/65lbs)
300m Run

C- 5 Rounds For Time:
200m SandBag Run (G/P)
Rest 1 Min

14/07/17 - WOD

A- LPO:
EMOM 8 Min:
Min 1 ao 4: 4 Hang Snatch + OHS
Min 5 ao 8: 3 Hang Squat Snatch
(até 50% RM)

B- WOD
For Time:
30 Hang Squat Snatch
(135lbs/95lbs)
* A cada 2 Min, 30 DU
(Começa no Snatch)

C- Acessórios:
For Time:
1900/1200 Run

13/07/17 - WOD

A- Ginástica:
EMOM 10 Min:
Min Ímpar: 10/7 HSPU
Min Par: 14/10 Pistols

B- WOD
For Time:
150 Abmat
100 Box Jump (24/20)
50 Burpess

C- Acessórios:
3 Rounds:
12 El Lateral DB
10 Remada Unilateral KB

12/07/17 - WOD

A- Força:
5 Sets:
5 Back Squat
(Aumentando a carga)

B- WOD
3 Rounds For Time:
400m Run
20 C2B
10 Deadlift (285lbs/205lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Arch Rocks

11/07/17 - WOD

A- LPO
5-4-3-2-1
Clean

B- WOD
Elizabeth
21-15-9
Clean
Ring Dips

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike
20 DB Snatch
30 J. Jack

10/07/17 - WOD

A- Ginástica Vol.
10 Min AMRAP:
10 TTB
15 Sit Up
20 Squat

B- WOD
4 Rounds de 4 Min.:
400m Run
O restante do tempo,
fazer o Máx de DU.

C- Acessórios:
3 Rounds:
10 Press Unilateral KB
15 Manguito c/ Elástico

08/07/17 - WOD

A- WOD
10 Rounds For Time:
4 Front Squat (135lbs/95lbs)
100m Run
15 V-Ups

B- Acessórios:
For Time:
100 Abmat Lateral

07/07/17 - WOD

A- Ginástica:
Progressão Ring Dips (Kipping)

B- WOD
For Time:
400m Run
40 Box Jump (24/20)
300m Row
30 TTB
200m Run
20 HSPU
100m Row
10 Wall Walk

C- Acessórios:
3 Rounds:
10 El Frontal (Plate)
15 Banded Pull-Aparts

06/07/17 - WOD

A- LPO:
5-4-3-2-1
Jerk

B- WOD
For Time:
21-15-9
Deadlift (225lbs/155lbs)
(x 2) Wall Ball (20/14)

C- Acessórios:
For Time
1900/1200m Run

05/07/17 - WOD

A- LPO (Técnica):
AMRAP 5 Min:
6 KB Snatch
100m Run

B- WOD
4 Rounds For Time:
10 KB Snatch (53lbs/44lbs)
15 Burpees
200m Row

C- Acessórios:
3 Rounds:
20 Lunges KB
10 DL Unilateral KB

04/07/17 - WOD

A- LPO:
5-4-3-2-1
Cluster

B- WOD:
3 Rounds For Time:
50 Double Under
400m Run
15 Thruster (75lbs/55lbs)

C- Acessórios:
3 Rounds:
12 Floor Press
12 Bent Over Row (Remada Curvada)

03/07/17 - WOD

A- WOD
Cyndy
20 AMRAP:
5 Pull Up
10 Push Up
15 Squat

B- Ginástica (Core):
EMOM 12 Min:
Min 1: 20/15 Sit Up
Min 2: 20 Superman
Min 3: 20/15 H. Rocks
Min 4/; 60/45 Seg. Plank Hold

C- Acessórios:
4 Rounds:
200m Run
15 KB Swing

01/07/17 - WOD

A- LPO:
5-4-3-2-1
Clean

B- WOD
3 Rounds For Time:
60 Double Under
30 Russian Twist (45lbs/35lbs)
15 Cleans (115lbs/85lbs)

C- Acessórios:
Mobilidade (Lombar e Perna)

30/06/17 - WOD

A- LPO:
Overhead Squat
(Pontos de Performance)

B- WOD
For Time:
21-18-15-12-9
OHS (95lbs/65lbs)
Burpee Over Bar

C- Acessórios:
3 Rounds:
15 Maguito c/ Elást.
25 Russian Twist (45/30)

29/06/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
5 Rounds:
1 Min. Máx Cal. Row,
Completar 45 Reps com
Box Jump (30/24)

C- Acessórios:
10 TGU

28/06/17 - WOD

A- Ginástica:
Pull Up Strict
(Progressão)

B- WOD
5 Min. AMRAP:
50/30 Double Under
12/10 Pull Up
Rest 2 Min.
5 Min. AMRAP:
10 Front Rack Lunges
100m Run
(115lbs/85lbs)

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike

27/06/17 - WOD

A- LPO:
EMOM 9 Min:
1 ao 3 Min: 5 Hang Snatch
4 ao 6 Min: 4 Hang Squat Snatch
7 ao 9 Min: 3 Snatch (Pausa 2 Seg)

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

C- Acessórios:
3 Rounds:
10 DL Unilateral
12 El Lateral

26/06/17 - WOD

A- Força:
5 Sets 2 Min:
5 OHS
(Subindo a Carga)

B- WOD
2 Rounds AMRAP:
2 Min. Máx KB Swing (70lbs/53Lbs)
1 Min Rest
2 Min. Máx Cal Row
1 Min Rest
2 Min. Máx HRPU
1 Min Rest

C- Acessórios:
For Time:
100 Sit Up

24/06/17 - WOD

A- Simulação:
2 Rounds:
12 Deadlift
9 Hang Clean
6 Push Jerk
100m Run
(75lbs/55lbs)

B- WOD
(DT + Run)
5 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Push Jerk
200m Run
(155lbs/105lbs)

C- Acessórios:
Mobilidade

23/06/17 - WOD

A- LPO
5 Sets de 2 Min:
5 Cleans (UBK)
(Aumentando a carga)

B- WOD
For Time:
1 a 10 Pull Up
2 a 20 Box Jump (24/20)
3 a 30 Abmat

C- Acessórios:
5 Min AMRAP: (Partners)
Máx Cleans (135lbs/95lbs)

22/06/17 - WOD

A- Hab. Ginást.:

(40/20 Seg.)

- OH Plate Hold

- HS Hold

- Press DB

- Strict HSPU 

- Kipping HSPU

B- WOD

5 Rounds For Time:

10 HSPU

15 SDHP (75lbs/55lbs)

200m Row

C- Acessórios:

3 Rounds:

12 El Lateral DB

5 Flexões Nórdica

21/06/1 - WOD

A- Ginástica:
5 Min. (30 On/30 Off)
Progressões do Pistol

B- LPO:
3 Min Amrap;
Hang Snatch (45lbs/35lbs)
(Pausa 2 seg na Recep.)
- Rest 1 Min
3 Min Amrap:
Snatch (65lbs/55lbs)
(Pausa 2 seg na Recep.)

C- WOD
10 Min AMRAP:
14 Pistols
7 Snatches (135lbs/95lbs)

D- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Plank Hold

20/06/17 - WOD

A- Força:
5 Set's de 2 Min:
5 Reps Deadlift (UBK)
(Aumentando a Carga)

B- WOD
1, 2 ou 3 Rounds For Time:
1000m Run
1000m Row
100 DU

C- Acessórios:
For Time:
100 Push Up
150 Sit Up
* A cada Min. 3 Burpees

19/06/17 - WOD

A- Volume:
(Máx em 40 Seg)
- Swing (Kipping)
- Air Squat
- KTC
- Front Squat
- KTE
- Press
- TTB
-Thruster

B- WOD
4 Rounds For Time:
300m Run
12 TTB
10 Thrusters (95lbs/65lbs)

C- Acesórios:
3 Rounds:
12 Bent Over Row (Remada Curvada)
12 Floor Press

17/06/17 - WOD

A- LPO
EMOM 8 Min:
Min 1 ao 4: 5 Clean (Pausa 2 Seg.)
Min 5 ao 8: 5 Hang Clean
(50% RM)

B- WOD
3 Rounds For Time:
400m Run
20 KTE
10 Clean (155lbs/115lbs)

C- Acessórios:
3 Rounds:
100m OH Walking Plate (45lbs/35lbs)
20 Lunges KB (53lbs/44lbs)

16/06/17 - WOD

A- LPO:
10-8-6-4-2
Split Jerk

B- WOD
4 Rounds For Time:
50 Double Under
20 Push Up
15 Ring Dips

C- Acessórios:
10 Min AMRAP:
12 V-Ups
100m Run
8 Sprawl

14/06/17 - WOD

A- Força:
10-8-6-4-2
Romanian
Deadlift

B- WOD
15 Min AMRAP:
4 Strict HSPU
8 C2B
12 Air Squat

C- Acessórios:
3 Rounds:
10 Good Morning (45lbs/35lbs)
15 Pull Down c/ Elast.

13/06/17 - WOD

A- Ginas. Vol.:
EMOM 8 Min:
Min Imp: 10 Pistol
Min Par: 20 Hollow Rocks

B- WOD
3 Rounds AMRAP:
1 Min de Exerc. 15 Seg. Rest
- Cal Row
- Push Press (95lbs/65lbs)
- Abmat
- Box Jump (24/20)

C- Acessórios:
3 Rounds:
15 Manguito c/ Elast.
10 Stalder Leg Lift

12/06/17 - WOD

A- Força:
5-4-3-2-1
Back Squat

B- WOD (Partners)
5 Rounds For Time:
400m Run
16 OHS (115lbs/85lbs)

C- Acessórios:
For Time:
10 a 1
V- Ups
Russian Twist (x2)

10/06/17 - WOD

A- WOD
Fight Gone Bad
3 Rounds AMRAP:
1 Min Wall Ball (20/14)
1 Min SDHP (75lbs/55lbs)
1 Min Box Jump (24/20)
1 Min Push Press (75lbs/55lbs)
1 Min Cal Row
1 Min Rest

B- Acessórios:
3 Rounds:
100m Farmer Walk (53lbs/44lbs)
15 Sprawl
20 Sit Up

09/06/17 - WOD

A- Téc. LPO
10 Min Prática:
KB Snatch

B- WOD
10 Min. AMRAP:
100m Run
10 TTB
10 KB Snatch (53lbs/44lbs)

C- Acessórios:
EMOM 8 Min: (30 On/ 30 Off)
Min Ímp. L-Sit
Min Par: HS Hold

08/06/17 - WOD

A- LPO Téc.:
EMOM 8 Min.
3 OHS (Pausa 5 Seg.)
(até 50% RM)

B- WOD
EMOM 12 Min:
Min Ímp. 8 OHS (115lbs/85lbs)
Min Par: 10 Burpees

C- Acessórios:
3 Rounds:
10 Press OH KB
15 Manguito c/ Elástico (Fora)

07/06/17 - WOD

A- Volume Ginástica:
5 Min. AMRAP:
Máx Box Jump (24/20)

B- WOD
For Time:
21-15-9
Cal. Row
Clean (135lbs/95lbs)
HSPU

C- Acessórios:
5 Min: (Partners)
 Max Cal Bike

06/06/17 - WOD

A- WOD 1:
4 Rounds For Time:
300m Run
15 Pull Up
3 Rope Climb

B- WOD 2:
For Time:
50-40-30-20-10
Double Under
Abmat

C- Acessórios:
Tabata (8 Rounds)
Air Squat

05/06/17 - WOD

A- Força:
5-4-3-2-1
Front Squat

B- WOD
For Time:
10 a 1
Front Squat
1 a 10
SDHP
(95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 El Lateral
12 Remada Unilateral

03/06/17 - WOD

A- WOD (Team)
15 Min. AMRAP:
200m Run
Máx Box Jump (24/20)
Máx KB Swing (53lbs/44lbs)

B- Acessórios:
For Time:
3000m Row

02/06/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD
For Time:
21-18-15-12
Thruster (95lbs/65lbs)
Cal. Row

C- Acessórios:
4 R.F.T.
50/30 DU
20 Russian Twist (45lbs/35lbs)

01/06/15 - WOD

A- Ginástica:
EMOM 10 Min.:
(30 On/30 Off)
Máx HSPU

B- WOD
4 Rounds For Time:
15 Burpees
5 Muscle Up/BMU/15 C2B
2 Rope Climb

C- Acessórios:
3 Rounds:
12 El Lateral
10 OH Press Kb

31/05/17 - WOD

A- LPO Habi.:
EMOM 10 Min:
Min Ímpar: 5 Balance Snatch
Min Pr: 5 Hang Squat Snach
(45lbs/35lbs)

B- WOD
3 Rounds For Time:
400m Run
20 Box Jump (24/20)
10 Snatches (155lbs/105lbs)

C- Acessórios:
For Time:
100 Sit Up

30/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD
Diane
For Time:
21-15-9
Deadlift (225lbs/155lbs)
Handstand Push Up

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike
10 Sprawl

29/05/17 - WOD

A- Ginástica Volume:
EMOM 10 Min.:
(30 On/30 Off)
Máx Pull Up

B- WOD
4 Rounds For Time:
200m Row
30 Double Under
200m Run
30 Double Under

C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El Frontal

27/05/17 - WOD

A- WOD
15 Min. AMRAP:
200m Run
10 Knees To Elbows
200m Row
2 Rope Climb

B- Acessórios:
EMOM 10 Min:
Min. Impar: 20 Russian Twist (45/35)
Min. Par: 20 Abmat Lateral

26/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD (Benchmark)
Karen
For Time:
150 Wall Ball (20/14)

C- Acessórios:
3 Rounds:
12 El Lateral
12 OH Press KB

25/05/17 - WOD

A- LPO Força:
5-4-3-2-1
Jerk

B- WOD
3 Rounds For Time:
400m Run
21 Pull Up
12 Jerk (135lbs/95lbs)

C- Acessórios:
4 RFT:
500m Bike
10 Burpees

24/05/17 - WOD

A- LPO
EMOM 8 Min:
1 ao 4 Min: 5 Hang Clean (Pausa 2 Seg)
5 ao 8 Min: 3 Hang Squat Clean
(45 a 55% RM)

B- WOD
For Time:
21-15-9
Hang Squat Clean (115lbs/85lbs)
* Ao final de caada série, 300m Run

C- Acessórios:
3 Rounds:
10 Bent Over Row (Remada Unilateral)
20 Banded Pull-Apats

23/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- 20 min AMRAP:
- 20 Abmat
- 20 Push Up
- 20 Goblet Squat (53lbs/44lbs)
*Equipe 3 Pessoas

C- Acessórios:
EMOM 10 Min:
Min Imp: 15 Hollow Rocks
Min Par: 40 seg OH Hold Plate

22/05/17 - WOD

A- Força:
Deadlift
10-8-6-4-2

B- WOD
3 Rounds For Time:
500m Run
25 KB Swing (53lbs/44lbs)
15 Ring Dips

C- Acessórios:
EMOM 10 Min:
Min Imp: 50/30 DU
Min Par: 20/15 V-Ups

20/05/17 - WOD

A- Benchmark:
Wood
5 Rounds:
400m Run
10 Burpee Box Jump (24/20)
10 SDHP (95lbs/65lbs)
10 Thrusters (95lbs/65lbs)
1 Min Rest

B- Mobilidade:
- Pernas com a barra

19/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD
5 Sets
100m Sprint
Rest 1 Min:

Ao final dos 5 sets:
3800m/2400m/1900m/1200m Run

C- Acessórios:
4 Rounds:
20 Abmat
20 Leg Raiser

18/05/17 - WOD

A- Força Powerlift:
10-8-6-4-2
Deadlift

B- WOD
14 Min AMRAP:
300m Row
15 Push Press (95lbs/65lbs)
10 C2B

C- Acessórios:
3 Rounds:
10 Stalder Leg Lift
15 Band Pull Aparts

17/05/17 - WOD

A- LPO
5-4-3-2-1
Snatch

B- WOD
EMOM 12 Min:
Min Impar: 8 Snatches (60 a 70% RM)
Min Par: 1 Snatch (90 a 95% RM)

C- Acessórios:
10 Min AMRAP:
8 Burpees
100m Run
12 DB Snatch

16/05/17 - WOD

A- Widow Maker:

20 Back Squat

B- WOD

5 Rounds For Time:

10 Overhead Squat (95lbs/65lbs)

12 Box Jump (30/24)

200mRun

C- Acessórios:

3 Rounds:

12 Floor Press

12 Floor Wipers

15/05/17 - WOD

A- Fort. Ginast.:
EMOM 10 Min: (30 On/30 Off)
Min Imp: Handstand Hold (de frente pra parede)
Min Par: L-Sit

B- WOD
For Time:
1000m Row
60 Knees To Elbows
250 Double Under
50 Handstand Push Up

C- Acessórios:
3 Rounds:
15 Hollow Rocks
15 Manguito C/ Elástico (cada lado)

12/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD:
EMOM 12 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 20/15 Wall Ball (20/14)
Min 3: 50/30 Double Under

C- Acessórios:
5 Rounds:
400m Bike
15 V-Ups

11/05/17 - WOD

A- Volume Ginast:
10 Min AMRAP:
10/8 HSPU
12/10 TTB

B- WOD
For Time:
200m Row
15 Clean (155lbs/105lbs)
200m Row
12 Clean
200m Row
9 Clean
200m Row
6 Clean
200m Row
3 Clean

C- Acessórios:
3 Rounds:
10 One Arm OH Press KB
60 Seg Plank Hold

10/05/17 - WOD

A- LPO Força:
5-4-3-2-1
Clean & Jerk

B- WOD (Partners)
For Time:
1600m Run
1200m Row
120 KB Swing (53lbs/44lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Arch Rocks

09/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD
3 Rounds For Time:
300m Run
15 Burpees
10 Front Squat (135lbs/95lbs)

C- Acessórios:
10 Min AMRAP:
30 Double Under
15 Box Jump

08/05/17 - WOD

A- Volume Ginast:
4 Rounds:
10/7 Strict Pull Up
Rest 30 Seg.
30 Seg L-Sit
Rest 30 Seg.

B- WOD
EMOM 16 Min:
Min 1: 10 Snatch (95lbs/65lbs)
Min 2: 10/8 Pull Up
Min 3: 10 Sumo Deadlift High Pull (95lbs/65lbs)
Min 4: 15 Push Up

C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El. Frontal (Plate)

06/05/17 - WOD

A- WOD
For Time:
800m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
600m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)

400m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)

B- Acessórios:
Tabata (16 Rounds):
Sit Up
Russian Twist (45lbs/35lbs)

05/05/17 - WOD

A- Widow Make: (6°)
20 Back Squat

B- WOD:
14 Min. AMRAP:
200m Row
12 Toes To Bar
200m Run
2 Rope Climb Legless

C- Acessórios:
For Time:
10 TGU

04/05/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
5 Rounds For Time:
20 Wall Ball (20/14)
10 Deadlift (225lbs/155lbs)

C- Acesórios:
3 Rounds For Time:
15/12 Cal Bike
15 Sprawl

03/05/17 - WOD

A- Força:
5-4-3-2-1
Clean

B- WOD
AMRAP 15 Min:
15 Box Jump Over (24/20)
10 Ring Dips
8 Power Clean (155lbs/105lbs)

C- Acessórios:
3 Rounds:
10 Pull Up Srict
20 Push Up

02/05/17 - WOD

A- Widow Maker (5°)
20 Back Squat

B- WOD
For Time:
100 Double Under
10 Thrusters (95lbs/65lbs)
80 Double Under
10 Thrusters
60 Double Under
10 Thrusters
40 Double Under
10 Thrusters
20 Double Under
10 Thrusters

C- Acessório:
3 Rounds:
15 El Lateral DB
10 Stalder Leg Lift

29/04/17 - WOD

A- WOD
20 Min. AMRAP:
50 Wall Ball (20/14)
40 Box Jump (24/20)
30 Pull Up
20 Clean
10 Jerk
(115lb/75lbs)

B- Acessório:
For Time:
15 Tire Flip

28/04/17 - WOD

A- Widow Maker: (2° Dia)
20 Back Squat (Unbroken)

B- WOD:
For Time:
21-15-9
Overhead Squat (115lbs/85lbs)
Handstand Push Up

C- Acessório:
3 Rounds:
10 Floor Press
10 Bent Over Row
(Remada Curvada)

27/04/17 - WOD

A- Força LPO:
EMOM 9 Min:
Min 1 ao 4: 4 Power Clean
(70% a 80% RM)
Min 5: Rest
Min 6 ao 9: 3 Power Clean

B- WOD
For Time:
21-15-9
Deadlift (225lbs/155lbs)
18-12-6
Clean (165lbs/125lbs)

C- Acessórios:
For Time:
50 Abd Oblíquo no Abmat (cada lado)
80 Leg Raiser

26/04/17 - WOD

A- Ginástica:
10 Min AMRAP:
8 Lunges Front Rack (135lbs/95lbs)
60 Seg Handstand Hold/Free

B- WOD
4 Rounds For Time:
200m Row
10 Toes To Bar
20 Wall Ball (20/14)
10 Knees To Elbows

C- Acessório:
10 Min AMRAP:
10 Cal Bike
10 Sprawl

25/04/17 - WOD

A- Widow Maker: (1° Dia)
20 Back Squat (Unbroken)

B- WOD
12 Min. AMRAP:
12 KB Swing (53lbs/44lbs)
12 Box Jump (24/20)
12 KB Swing
12 Step Up DB (24/20-40lbs/25lbs)

C- Acessório:
3 Rounds:
15 El. Frontal
10 Pull Down (Elástico)

24/04/17 - WOD

A- Força:
EMOM 9 Min:
Min. 1 ao 4: 4 OHS (Pause 3 Seg)
(65% a 75% RM)
Min 5: Rest
Min 6 ao 9; 3 OHS (Pause 5 Seg)
(75% a 85% RM)

B- WOD
4 Rounds For Time:
300m Run
15 Burpees
10 Snatches (115lbs/85lbs)

C- Acessório:
5 Rounds Complex:
5 Dead Lift
5 Good Morning
5 Back Squat
5 Rotações de Cotovelo (cada lado)
5 Snatch Push Press
(45lbs/35lbs)

22/04/17 - WOD

A- Volume Força:
5 Rounds:
1 Min Máx Back Squat (135lbs/95lbs)
2 Min Rest

B- WOD
4 Rounds For Time:
20 DB Snatch (45lbs/35lbs)
12 Pull Up
100m OH Walk (45lbs/35lbs)

C- Acessórios:
For Time:
21-15-9
Cal. Bike
Sprawl
Sit Up

20/04/17 - WOD

A- Habilidade Ginástica:
12 Min Prática:
Handstand:
-Hold
-Push Up
-Walk

B- WOD
15 Min. EMOM:
Min 1: 15 Russian KB Swing (70lbs/53lbs)
Min 2: 12 Push Press DB (40lbs/25lb)
Min 3: 50/30 Double Under

C- Acessório:
3 Rounds:
12 El Frontal (Plate)
12 Pull Down

19/04/17 - WOD

A- Complex:
5 Sets 2 Min:
2 Rounds: 1 Rep de cada
Clean Pull
Hang Squat Clean
Split Jerk
(60 a 90% RM Jerk)

B- WOD
4 Rounds For Time:
10 Clean & Jerk (135lbs/95lbs)
10 Burpees Over Bar

C- Acessórios:
3 Rounds:
10 Good Morning (Barra)
10 Deadlift Unilateral

18/04/17 - WOD

A- Força:
10-8-6-4-2
Deadlift

B- WOD
For Time:
     Run  -  Row  - DU
1º 100m - 100m - 30
2° 200m - 200m - 60
3° 300m - 300m - 90
4° 400m - 400m - 120

C- Acessório:
Tabata (16)
V-Ups
Superman

17/04/17 - WOD

A-Volume Ginást:
10 Min AMRAP:
10 Ring Push Up
20 Sit Up (c/ pés na parede, tocando as mão nos pés)

B- WOD
15 Min AMRAP:
300m Run
20 Box Jump (24/20)
10 Front Squat (115lbs/75lbs)

C- Acessório:
3 Rounds:
12 El Lateral DB
12 Remada Unilateral KB

13/04/17 - WOD

A- Força:
EMOM 9 Min:
Min. 1 ao 4: 5 Push Jerk (60% a 70% RM)
Min. 5: Rest
Min. 6 ao 9: 3 Split Jerk (80% a 90% RM)

B- WOD
4 Rounds For Time:
20 DB Snatch (45lbs/35lbs)
15 Cal. Row/200m Run
10 Ring Dips

C- Acessório:
10 Min. AMRAP:
30 DU
7 TTB
(Unbroken)

12/04/17 - WOD

A- Força:

10-8-6-4-2

Overhead Squat

B- WOD

EMOM 21 Min:

Min 1: 20/15 Box Jump (24/20)

Min 2: 14 Pistol

Min 3: 15 Hand Release Push Up

C- Acessório:

Tabata (16 Rounds)

Abmat

R. Twist

11/04/17 - WOD

A- Força de Ginástica:
For Time:
40 HSPU Strict

B- 5 Rounds For Time:
10 Pull Up C2B
15 Push Press (95lbs/65lbs)
300m Row

C- Acessório:
3 Rounds:
15 Manguito com Elástico
(Rotação para fora e para dentro)

10/04/17 - WOD

A- LPO
EMOM 9 Min:
Min. 1 ao 4: 5 Clean (60% a 80% RM)
Min. 5 Rest
Min. 6 ao 9: 3 Clean (80% a 90% RM)

B- WOD
3 Rounds For Time:
500m Run
12 Squat Clean
(135lb/95lb)

C- Acessório:
10 Min AMRAP:
30 Double Under
15 V-Ups

07/04/17 - WOD

A- LPO
EMOM 9 Min:
Min 1 ao 3: 5 Power Snatch
Min 4 ao 6: 4 Hang Snatch
Min 7 ao 9: 3 Full Snatch
(40 a 60% RM)

B- WOD
3 Rounds For Time:
400m Run
21 V-Ups
12 Snatch (115lbs/75lbs)

C- Acessório:
7 Pull Up Strict
15 Floor Press DB

06/04/17 - WOD

A- LPO
10-8-6-4-2
Cluster
(50 a 90% RM)

B- WOD
Fran
For Time:
21-15-9
Thrusters (95lbs/65lbs)
Pull Up

C- Acessório:
3 Rounds:
10 DL Unilateral
10 One Arm OH Press KB

05/04/17 - WOD

A- Vol. Ginast.:
10 Min AMRAP:
10 TTB (Unbroken)
5 Defict HSPU Unbroken (45/35)

B- WOD
4 Rounds For Time:
50 Double Under
20 Pistol
10 Deadlift (225lbs/155lbs)

C- Acessório:
10 Min AMRAP:
300m Run
15 HRPU

04/04/17 - WOD

A- LPO
5 Sets 2 Min:
5 Clean e Jerk
(60 a 90% RM)

B- WOD
3 Rounds For Time:
400m Run
15 Burpee Box Jump (24/20)
400m Row

C- Acessório:
3 Rounds:
15 El. Lateral
10 Lunges c/pé apoiado na caixa
(cada lado)

03/04/17 - WOD

A- Força:
10-8-6-4-2
Front Squat
(60 a 90% RM)

B- WOD
12 Min. AMRAP:
20 Wall Ball (20/24)
15 KB Swing (70lbs/53lbs)
10 Lunges OH DB (45lbs/35lbs)

C- Acessório:
2 Rounds:
20 Hollow Rocks
1 Min Plank Hold (Lateral)
20 Sit Up
1 Min Plank Hold (Lateral)

31/03/17 - WOD

A- Strength:
10-8-6-4-2
Deadlift
(70% a 90% RM)

B- WOD
13 Min AMRAP:
40 Double Under
200m Run
15 KB Swing (53lbs/44lbs)

C- Acessório:
For Time:
2000m Row

30/03/17 - WOD

A- Ginas. Hab.
EMOM 12 Min:
Min 1: 5 Strict Pull Up
Min 2: 5 Kipping Pull Up
Min 3: 5 Butterfly Pull Up

B- WOD
5 Rounds de 2 Min:
12 Burpees + Máx HSPU
Rest 1 Min.

C- Acessório:
3 Rounds:
10 Deadlift Unilateral

29/03/17 - WOD

A- Strength:

5-4-3-2-1

Split Jerk

B- WOD

4 Rounds For Time:

300m Run

20 Box Jump (24/20)

10 Shoulder To Overhead (135lbs/95lbs)

C- Acessório:

10 TGU KB

28/03/17 - WOD

A- Strength:
10-8-6-4-2
Back Squat
(70% a 90% RM)

B- WOD
12 Min. AMRAP:
20 Walking Lunges OH Plate (45lbs/35lbs)
14 KTE
7 Power Clean (135lbs/95lbs)

C- Acessório:
Tabata
Cal Bike

27/03/17 - WOD

A- WOD

For Time:

800m Run

800m Row

200 Double Under

Rest 3 Min.

400m Run

400m Row

100 Double Under

B- Vol. Ginas:

EMOM 12 MIN:

Min 1: 20/15 Sit Up

Min 2: 20/15 Leg Raiser

Min 3: 20 R. Twist (45lbs/35lbs)

C- Acessórios:

3 Rounds:

15 Floor Press DB

10/7 Pull Up Strict

24/03/17 - WOD

A- Hab. Ginástica:
10 Min. AMRAP:
30 Seg Handstand Hold
10 Kipping Handstand Push UP
5 Strict Handstand Push Up

B- WOD
For Time:
20 a 2
KB Swing (53lbs/44lbs)
1  a 10
Push Press (115lbs/75lbs)

C- Acessórios:
3 Rounds:
20 Abd (Toe Touch)
20 Superman (Alternado)

23/03/17 - WOD

A- Força Ginast.:
3 Rounds:
8 Ring Dips (Strict)
20 Reverse Lunges KB

B- WOD
EMOM 12 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 10/7  Handstand Push Up
Min 3: 20/15 Sit Up

C- Acessório Fort:
10 TGU (Med Ball)

22/03/17 - WOD

A- Força/Habilidade
5-4-3-2-1
Overhead Squat
(70% a 90% RM)

B- WOD
3 Rounds For Time:
15 OHS (115lbs/75lbs)
400m Run

C- Acessórios -Hipert:
3 Rounds:
15 El. Frontal
10 Pull Dowl Uni (Elast)

21/03/17 - WOD

A- Força:
EMOM 8 Min:
1 ao 4 Min:
3 Hang Power Clean
5 ao 8 Min:
2 Hang Squat Clean
(70% a 80% RM)

B- WOD
4 Rounds For Time:
300m Row
12 Pull Up
6 Hang Squat Clean
(135lbs/95lbs)

C- Acessório Cond:
10 Min AMRAP:
10 Cal Bike
10 Burpees

20/03/17 - WOD

A- Volume:
EMOM 8 Min:
1 ao 4 Min:
5 Hang Power Snatch
5 ao 8 Min:
4 Hang Squat Snatch
(50 a 60% RM)

B- WOD
4 Rounds For Time:
300m Run
12 Toes To Bar
6 Hang Squat Snatch
(95lbs/65lbs)

C- Acessório - Cond:
EMOM 10 Min:
ODD: 50/30 DU
Even: 200/100m Run

17/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Hang Clean
Even: 3 Hang Squat Clean
(50 a 60% RM)

B- 10 Min AMRAP:
2 Rounds:
4 Clean (95lbs/65lbs)
30 Double Under
2 Rounds:
6 Clean
40 Double Under
2 Rounds:
8 Clean
50 Double Under
2 Rounds:
10 Clean
60 Double Under
2 Rounds:
12 Clean
70 Double Under

C- TABATA (16 Rounds)
- Sit Up
- Superman

16/03/17 - WOD

WOD
A- 5 Rounds For Time:
5 Deadlift (225lbs/155lbs)
5 Burpees Over Bar

B- 3 Rounds For Time:
400m Run
10 Ring Dips
20 KB Swing (70lbs/53lbs)

C- 3 Rounds:
15 El Lateral DB
20 V-Ups

15/03/17 - WOD

WOD
A- 4 Rounds:
10 Pull Up
50 Double Under
(Unbroken)

B- For Time:
21-15-9
Thrusters (95lbs/65lbs)
Box Jump (24/20)

C- For Time:
1900m Run

14/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 2 Snatch Push Press
                         +
           3 OHS (Pausa 3 Seg.)
Even: 5 Hang Snatch
             (45 a 55% RM)

B- 12 Min. AMRAP:
5 Hang Snatch (135lbs/95lbs)
10 Handstand Push Up
15 Cal Row

C- EMOM 6 Min:
ODD: 40 Seg. Plank Hold
Even: 5 Single Arm OH Press KB
           (cada lado)

13/03/17 - WOD

WOD

A- Strength:
10-8-6-4-2
Back Squat

B- 10 Min. AMRAP:
200m Run
15 V-Ups
1 Rope Climb

C- 4 Rounds:
25 Wall Ball (20/14)
Unbroken

10/03/17 - WOD

WOD
A- EMOM 6 Min:
5 Thrusters (95lb/65lb) +
5 Burpees Over Bar

B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 KB Swing (53lb/44lb)

C- For Time:
100 Abmat

09/03/17 - WOD

WOD
A- 3 Rounds For Time:
3 Muscle Up/ Bar Muscle Up/ 9 Pull Up
5 Squat Clean (135lb/95lb)

B- For Time:
10 Muscle Up/Bar Muscle Up
20 Squat Clean (115lb/85lb)
30 Cal Row
5 Muscle Up/Bar Muscle Up
10 Squat Clean (115lb/85lb)
15 Cal Row

C- For Time:

1900m Run

08/03/17 - WOD

07/03/17 - WOD

WOD
A- For Time:
20 Deadlift (185lb/145lb)
100m Run
15 Deadlift (185lb/145lb)
100m Run
10 Deadlift (185lb/145lb)
100m Run
5 Deadlift (185lb/145lb)
100m Run
(Cap 8 Min)

B- 10 Min. AMRAP:
30 Double Under
15 Wall Ball (20/14)

C- For Time:
80 Lunges OH Plate (45lb/35lb)
* - Quebrou ou Desceu o Plate,  3 Burpees

06/03/17 - WOD

WOD
A- 8 Min. AMRAP:
Escada Crescente (1,1/2,2/3,3...)
Pull Up C2B
HSPU

B- 4 Rounds For Time:
300m Row
15 Pull Up
10 OHS (95lb/65lb)

C- 3 Rounds:
10 Floor Press
10 Bent Over Row (Remada Curvada)

03/03/17 - WOD

WOD
A- EMOM 10 Min:
Escada decrescente de 10 a 1:
Clean (95lb/65lb)

B- 2 Rounds For Time:
600m Run
30 Burpee Plate Jump Over (45/35)
20 Pull Up

C- EMOM 10 Min:
ODD: 20 Abmat
Even: 25 Russian Twist (45/35)

02/03/17 - WOD

WOD
A- 10 Min. AMRAP:
30 Double Under
6  C2B

B- For Time:
1200m Run
100 Squat
80 Sit Up

C- Mobilidade:
Perna (Barra)

01/03/17 - WOD

WOD

A- Strength:
10-8-6-4-2
Overhead Squat

B- For Time: (Team)
2000m Run
1500m Row
300 Double Under

C- Tabata (16 Rounds):
Russian Twist (45/35)
Leg Raiser

27/02/17 - WOD

WOD
A- 4 Rounds AMRAP:
1 Min. 200/100m Run
1 Min 15/12 Thrusters (45lb/35lb)
1 Min. 15/12 Sprawl 
1 Min. 15/12 TTB 
1 Min Rest

B- Tabata (8 Rounds)
Jump Squat
(No final 400m Run)

25/02/17 - WOD

WOD

A- 10 Min. AMRAP:
6 Push Up
8 Sit Up
100m Run

B- 15 Min. AMRAP:
20 Pull Up
25 KB Swing (53lb/44lb)
30 Wall Ball (20/14)

C- 3 Rounds:
15 El. Frontal DB
10 GHD Hip Extension

24/02/17 - WOD

A - Strength:
10-8-6-4-2
Shouder Press

B- 3 Rounds For Time:
400m Run
30 Abmat
20 Push Press (75lb/55lb)

C- For Time:
14 TGU

23/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- 10 Min. AMRAP:
3 Deadlift (315lb/205lb)
6 Handstand Push Up
9 Goblet Squat (53lb/44lb)

C- 4 Rounds:
300m Bike
20 Sit Up
10 Sprawl

22/02/17 - WOD

WOD
A- 4 Sets de 2 Min:
2 Snatch Push Press +
3 Overhead Squat (Pausa 3 Seg.)
(45 a 55 % RM)

B- 4 Rounds For Time:
10 Power Snatch (115lb/75lb)
15 Box Jump Over (24/20)
200m Run

C- 3 Rounds:
10 Shoulder Press DB (Sentando)
10 Upright Row KB (Remada Alta)

21/02/17 - WOD

WOD
A- 3 Rounds For Time:
5 Knees To Elbows Strict
30 Seg. Handstand Hold

B- 12 Min. AMRAP:
40 Double Under
16 Pistol
10 Knees To Elbows

C- 3 Rounds:
10 Pull Dowl (Elast. e PVC)
40 Seg. Iso. El. Quadril c/ Pés na Caixa)

20/02/17 - WOD

WOD
A- EMOM 8 Min:
ODD: 3 Clean (2 Seg. Pausa Rec.)
Even: 3 Push Jerk (2 Seg. Pausa Rec.)
(45lb/35lb)

B- Heavy Grace:
For Time:
30 Clean & Jerk
(155lb/115lb)

C- 3 Rounds For Time:
400m Run
20 Wall Ball (20/14)

18/02/17 - WOD

WOD
A- 3 Rounds For Time:
7 Pull Up Weighted
10 Front Rack Lunges
(135lb/95lb)

B- 4 Rounds For Time:
15 Pull Up
20 DB Snatch (45lb/35lb)
300m Run

C- For Time: (Partners)
2000m Row
1600m Run
800m Bike

17/02/17 - WOD

WOD
A- EMOM 6 Min:
6 Power Snatch
(50 a 60%)

B- 3 Rounds For Time:
10 Deadlift (225lb/155lb)
300m Row
10 Deadlift
300m Run

C- 3 Rounds:
10 One Arm OH Press KB
15 Manguito Elástico
(P/ Fora)

16/02/17 - WOD

WOD

A- Strength:

10-8-6-4-2

Push Press

(50 a 90%)

B- 12 Min AMRAP:

25 Russian Twist (45/35)

20 Box Jump (24/20)

15 Hand Release Push Up

C- 3 Rounds:

20 Hollow Rocks

10 Equilíbrio 

(Mão Toca no pé Oposto)

15/02/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 10 Knees To Elbows
Even: 12 Pistol

B- 4 Rounds For Time:
300m Run
20 V-Ups
15 KB Swing (70lb/53lb)

C- 4 Rounds:
50 Double Under
20 Leg Raiser

14/02/17 - WOD

WOD
A- EMOM 6 Min:
5 Squat Clean
(40 a 60%)

B- For Time:
21-15-9
Handstand Push Up
Squat Clean (115lb/75lb)

C- 3 Rounds:
15 El. Lateral
15 Oblíquo c/ KB

13/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Front Squat

B- 5 Rounds For Time:
60 Seg. Máx Cal. Row
Burpees
* Completar 40 Reps por Round.

C- 3 Rounds:
100m Walking OH Plate (45/35)

11/02/17 - WOD

WOD
A- 18 Min. AMRAP:
15 Box Jump (24/20)
12 Push Press (115lb/75lb)
9 Toes To Bar

B- 2 Rounds For Time:
50 Wall Ball (20/14)
100 Double Under

C- Tabata (8 Rounds)
Russian Twist (45lb/35lb)

10/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Bench Press
5-4-3-2-1
Bent Over Row
(Remada Curvada)

B- 3 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Jerk
(155lb/115lb)

C- 10 Min. AMRAP:
30 D.U.
10 Cal Bike

09/02/17 - WOD

WOD
A- 12 Min. AMRAP:
5 Bar Muscle Up
20 Hollow Rocks
20 Arch Rocks

B- For Time:
21-15-9
Thrusters (95lb/65lb)
Cal Row
Pull Up C2B

C- 3 Rounds:
10 Single Arm OH Press KB
10 Manguito c/ Elástico (Dentro/Fora)

08/02/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 3 Hang Muscle Snatch
Even: 3 Hang Snatch
(45lb/35lb)

B- 3 Rounds For Time:
10 Hang Snatch (115lb/75lb)
300m Run

C- 3 Rounds:
15 El. Lateral
10 Remanda Unilateral Banco

07/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Overhead Squat
(50% a 100% RM)

B- 4 Rounds For Time:
30 Abmat
20 Lunges OH Plate (45lb/35lb)
10 Ring Dips

C- For Time:
20 a 2
Russian Twist (45/35)
1 a 10
Sprawl

06/02/17 - WOD

WOD
A- EMOM 9 Min:
Min 1: 50/30 Double Under
Min 2: 20/15 SDHP KB (70lb/53lb)
Min 3: 10/08 Burpee Step Up (24/20)

B- 15 Min. AMRAP:
5 HSPU
10 Toes To Bar
15 Box Jump (24/20)

C- 3 Rounds:
15 Sit Up Plate
10 Superman (Pausa 3")

04/02/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 10 Deadlift
Even: 5 Front Squat
(60% a 80% RM FS)

B- 12 Min. AMRAP:
10 Toes To Bar
14 Lunges OH Plate (45lb/35lb)
20 Push Up

C- 3 Rounds:
15 El. Lateral DB
10  Stalder Leg Lift

03/02/17 - WOD

WOD
A- AMRAP 15 Min:
10 Sprawl
5 Muscle Up

B- 4 Rounds:
3 Min AMRAP:
300m Run +
Max Cal Row
Rest 1 Min.

C- Tabata (16 Rounds)
- V- Ups
- Plank Hold

01/02/17 - WOD

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

B- 5 Rounds For Time:
250m Row
20 Box Jump (24/20)
15 KB Swing (70lb/53lb)

C- 10 Mim. AMRAP:
400m Bike
20 Push Up

31/01/17 - WOD

WOD
A- 4 Rounds:
10 Front Rack Lunges
30 Seg. L-Sit

B- 4 Rounds For Time:
300m Run
20 Wall Ball (20/14)
15 Kness To Elbows

C- 3 Rounds:
6 TGU
10 Stalder Leg Lift
(El. Pernas Sentado)

30/01/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Balance Snatch
Even: 5 Snatch "Lento"
(40 a 60% RM)

B- 4 Rounds AMRAP:
1 Min Cal Row
15 Seg Rest
1 Min Burpees
15 Seg Rest
1 Min Rope Climb
15 Seg Rest
1 Min Abmat
15 Seg Rest

C- 10 Min. AMRAP:
100m Run
10 DB Snatch

28/01/17 - WOD

WOD
A- Strength:
8 Pull Up (Weighted))
5 Defict HSPU Strict

B- EMOM 15 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 12/10 Pull UP
Min 3: 10/7 Handstand Push Up

C- TABATA:
Cal Bike

27/01/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 6 Power Clean
Even: 4 Squat Clean
(135lb/95lb)

B- 12 Min AMRAP:
5 Power Clean (155lb/115lb)
10 Ring Dips
200m Run

C- 3 Rounds
12 Floor Press DB
12 Remada Unilateral no Banco

26/01/17 - WOD

WOD
A- EMOM 6 Min:
6 Overhead Squat +
5 Burpees Over Bar
(95lb/65lb)

B- 10 Min AMRAP:
15 Snatch (75lb/55lb)
30 Double Under
(Open 14.1)

C- 3 Rounds
10 Single Arm OH Press KB

25/01/17 - WOD

WOD
A- 6 Rounds For Time:
5 Pull Up Strict
5 Ring Dips

B- 2 Rounds For Time:
800m Run
Rest 1 Min.
600m Row
Rest 1 Min.
100 Double Under
Rest 1 Min.

C- For Time: (Trios)
100 Cal Bike

24/01/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Push Jerk
Even: 5 Split Jerk
(60% RM)

B- 4 Rounds For Time:
300m Run
16 Pistols
10 Jerk (135lb/95lb)

C- 3 Rounds:
15 El. Lateral
15 Manguito c/ Elástico

23/01/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
21-15-9
Knees To Elbows
Thrusters (95lb/65lb)

C- 3 Rounds:
10 Deadlift Unilateral
20 Hollow Rocks

21/01/17 - WOD

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

B- 3 Rounds For Time:
400m Run
12 Squat Clean (115lb/75lb)
21 Pull Up

C- EMOM 9 Min:
Min 1: 15 V-Ups
Min 2: 40 Seg. Plank Hold
Min 3: 20 Sit Up (Plate)

20/01/17 - WOD

WOD
A- EMOM 6 Min;
5 Back Push Press

B- 3 Rounds For Time:
400m Run
30 Abmat
20 Push Up
10 Sprawl

C- For Time:
2000m Run ou Row

19/01/17 - WOD

WOD
A- 3 Rounds For Time:
14 Pistol
50 Double Under

B- For Time:
10 a 1
Overhead Squat (95lb/65lb)
2 a 20 KB Swing (53lb/44lb)

C- 3 Rounds:
15 Pack Deck Invertido,
com elástico.
10  Equilíbrio Dinâmico
(Mão oposta toca no pé)

18/01/17 - WOD

WOD
A- EMOM 10 Min:
Snatch Complex:
1 Power
1 Hang
1 Full
(55 a 65% RM)

B- 4 Rounds For Time:
200m Row
10 Toes To Bar
5 Snatch -Touch and Go-
(115lb/75lb)

C- For Time:
50 Abmat Lateral (Cada Lado)
50 Leg Raiser
50 Superman

17/01/17 - WOD

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

B- 2 Rounds For Time:
500m Run
10 Clean and Jerk
50 Double Under
10 Clean and Jerk
(135lb/95lb)

C- 5 Rounds:
100m Run
10 Broad Jump

16/01/17 - WOD

WOD
A- 5 Rounds:
20 Seg. Nose To Wall,
Handstand Hold
20 Seg. Hollow Posit.
20 Seg. Arch Posit.

B- 3 Rounds:
4 Min AMRAP:
5 Handstand Push Up
10 Pull Up C2B
15 Box Jump (24/20)
* 1 Min. Rest entre os Rounds.

C- 3 Rounds:
10 Single Arm OH Press KB
(cada lado)

14/01/17 - WOD

A- EMOM 10 Min:
2-4-6-8...
Deadlift (60 a 70% RM)
* A cada min. aumentar 2 Reps;

B- 3 Rounds For Time:
400m Run
20 KB Swing (53lb/44lb)
300m Run
10 Burpees

C- For Time:
10 TGU (Med Ball)

13/01/17 - WOD

WOD
A- 6 Min AMRAP:
5 Handstand Push Up
10 V-Ups

B- 5 Rounds For Time:
2 Rope Climb
20 Wall Ball (20/14)

C- 3 Rounds:
15 El Lateral DB
20 Superman
30 Russian Twist

12/01/17 - WOD

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

B- For Time:
5-10-15-20 Cal Row
100-200-300-400m Run
50-60-70-80 Double Under

C- 3 a 5 Rounds:
1 Min Cal Bike
1 Min Rest
1 Min Jump Squat
1 Min Rest

11/01/17 - WOD

WOD
A- EMOM 8 Min:
ODD: 10 SDHP
Even: 10 Thrusters
(95lb/65lb)

B- 7 Rounds For Time:
10 Box Jump (30/24)
15 Abmat
200m Run

C- 3 Rounds:
10 Deadlift Unilateral (cada lado)
15 El Pernas Sentado

10/01/17 - WOD

WOD
A- 10 Min. AMRAP:
3 Pull Up Strict
5 Good Morning (Barra)
8 Sit Up

B- For Time:
20 Full Snatch
(135lb/95lb)
* a cada 2 min.
5 Burpees.

C- 3 Rounds For Time:
100m Walk OH Plate (45lb/35lb)
100m Farm Walk KB (53lb/44lb)

09/01/17 - WOD

WOD
A- EMOM 10 Min:
2 - 4 - 6 - 8...
Clean (40 a 50% RM)
*Subir 2 reps a cada Min.

B- 3 Rounds For Time:
5 Clean (155lb/115lb)
200m Run
30 Squat

C- 3 Rounds For Time:
15/10 Cal Bike
10 Half Burpees
5 DB Thrusters (40lb/25lb)

07/01/17 - WOD

WOD
A- 3 Rounds:
14 Pistols (com carga)
8 Knees To Elbows Strict

B- 5 Rounds For Time:
10 Snatch (135lb/85)
200m Run

C- For Time:
150 Abmat
100 Double Under
50 KB Swing (53lb/44lb)

06/01/17 - WOD

WOD
A- A cada 2 Min, durante 10 Min:
4 Complex:
1 Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

B- For Time:
50 Burpees
30 Pull Up Strict
50 Burpees

C- 4 Rounds:
12 El Frontal DB
10 Hollow Arch
40 Seg Plank Hold Lateral

05/01/17 - WOD

WOD
A- 6 Séries:
6 Overhead Squat
6 Bench Press

B- 4 Rounds For Time
20 Push Up
25 Wall Ball (20/14)
300m Row

C- EMOM 9 Min:
Min 1: 20 Hollow Rocks
Min 2: 30 Seg L-Sit
Min 3: 200/100m Run

04/01/17 - WOD

WOD
A- 12 Min AMRAP:
3 Handstand Push Up Strict
6 Ring Dips
9 Toes To Bar

B- For Time
21-15-9
Hang Clean (155lb/115lb)
12-9-6
Muscle Bar

C- 10 Min AMRAP:
30 Double Under
15 Jump Lunges
10 Sprawl

03/01/17 - WOD

WOD
A-
EMOM 11 Min:
1  ao 3 Min: 8 Drop Snatch
1 Min Rest; (Aumentar a Carga)
5 ao 7 Min: 6 Hang Snatch
1 Min Rest; (Aumentar a Carga)
9 ao 11 Min: 5 Power Snatch
(Com Pausa na recepção de 2 Seg)

B-
4 Rounds For Time:
60 Double Under
200m Row
Rest 1 Min
3 Rounds For Time:
300m Run
1 Min Rest

C-
3 Series:
15 El Frontal (Plate)
10 Renegade Row DB
6 TGU KB

02/01/17 - WOD

WOD
A-
6 Séries
6 Back Squat
6 Push Press
(70 a 75% RM)

B-
3 Rounds For Time:
300m Run
15 Box Jump (24/20)
10 Front Squat (155lb/115lb)

C-
EMOM 9 Min:
Min 1: 20 V-Ups
Min 2: 20 Leg Raiser
Min 3: 40 Seg. Plank Hold