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