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)