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