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)