31 de mai. de 2017

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

30 de mai. de 2017

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

29 de mai. de 2017

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


28 de mai. de 2017

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



26 de mai. de 2017

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



25 de mai. de 2017

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

24 de mai. de 2017

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

23 de mai. de 2017

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


22 de mai. de 2017

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



21 de mai. de 2017

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

19 de mai. de 2017

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

18 de mai. de 2017

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

17 de mai. de 2017

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

16 de mai. de 2017

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

15 de mai. de 2017

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

14 de mai. de 2017

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)

11 de mai. de 2017

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

10 de mai. de 2017

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

9 de mai. de 2017

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


8 de mai. de 2017

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


7 de mai. de 2017

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)




5 de mai. de 2017

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)

4 de mai. de 2017

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

3 de mai. de 2017

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

2 de mai. de 2017

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


1 de mai. de 2017

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