30/09/17 - WOD

A- WOD (Partners)
Buy In
1000m Run

3 Rounds:
30 Wall Ball (20/14)
40 KB Swing (53lbs/44lbs)
50 Russian Twist (45lbs/25lbs)

Cash Out
1000m Row

B- Acessórios:
Bring Sally Up - Leg Raiser

29/09/17 - WOD

A- LPO:
5-4-3-2-1
Snatch

B- WOD
1- For Time:
400m Run
30 Abmat
15 Full Snatch (115lbs/85lbs)
300m Run
20 Abmat
10 Full Snatch
200m Run
10 Abmat
5 Full Snatch

2- For Time:
300m Run
25 Abmat
15 Snatch (95lbs/65lbs)
200m Run
15 Abmat
10 Snatch
100m Run
10 Abmat
5 Snatch

C- Acessórios:
3 Rounds:
12 El Lateral
10/10 Press KB

28/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 6 Weighted Pull Up
Par: 10 Step Up DB

B- WOD
1- 12 Min AMRAP:
20 Box Jump (24/20)
15 Cal Row
10 Pull Up C2B

2- 10 Min AMRAP:
15 Box Jump (24/20)
12 Cal Row
8 Pull Up

C- Acessórios:
4 Series:
10 Rower Pikes

27/09/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
1- For Time:
21-15-9
HSPU
V-Ups
Burpees

1- For Time:
21-15-9
HRPU
Sit Up
Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Aparts
15/15 Manguito (Fora)

26/09/17 - WOD

A- Força:
5x10
Front Rack Lunges

B- WOD
1- EMOM 12 Min:
Min 1: 15 TTB
Min 2: 20 Weighted Lunges
Min 3: 50 D.U.

2- EMOM 12 Min:
Min 1: 10 TTB
Min 2: 20 Lunges
Min 3: 30 D.U./ 90 S.U.

C- Acessórios:
50/50 Abmat Lateral

25/09/17 - WOD

A- Força:
5 x 5
Romanian
Deadlift

B- WOD
1- 3 Rounds For Time:
400m Run
20 SDHP KB (70lbs/53lbs)
10 Deadlift (225lbs/155lbs)

2- 3 Rounds For Time:
300m Run
20 SDHP KB (53lbs/44lbs)
10 Deadlift (185lbs/125lbs)

C- Acessórios:
5 Rounds:
30 J. Jack
15 Arch Rocks
10 Push Up

23/09/17 - WOD

A- Téc Ginástica:
Rope Climb

B- WOD
1- 5 Rounds For Time:
200m Run
20 DB OH Lunges (40lbs/25lbs)
2 Rope Climb

2- 4 Rounds For Time:
200m Run
20 Lunges
1 Rope Climb/10 Ring Row

C- Acessórios:
10 Min AMRAP:
5 Sprawl
10 M. Climber
15 Leg Raiser

22/09/17 - WOD

A- LPO:
5 Sets 2 Min:
1 Power + 1 Hang Clean
1 Squat + 1 Hang Squat Clean
(↑ a Carga)

B- WOD
1- 4 Rounds For Time:
300m Run
12 HSPU
7 Hang Clean
(165lbs/125lbs)

2- 4 Rounds For Time:
200m Run
10 HRPU
7 Hang Clean
(1l5bs/85lbs)

C- Acessórios:
Tabata (8 Rounds)
Russian Twist
(45lbs/35lbs)

21/09/17 - WOD

A- Força:
5 x 10
Romanian Deadlift
(até 50% RM)

B- WOD
1- 3 Rounds For Time:
15 KTE
20 KB Snatch (53lbs/44lbs)

2- 3 Rounds For Time:
15 KTC
20 One-Arm KB Swing (44lbs/35lbs)

C- Acessórios:
3 Rounds:
10 Press KB
15 Manguito (Fora)

20/09/17 - WOD

A- WOD
1- For Time:
60 Wall Ball (20/14)
600m Run
50 V-Ups
500m Row

2- For Time:
50 Wall Ball (14/10)
500m Run
40 Sit Up
400m Row

B- Téc. LPO:
EMOM 10 Min:
Ípar: 10 Med Ball Clean
Par: 10 Rowers Pikes

C- Acessórios:
5 Tiros de 30 Seg Bike
Rest 1 Min

19/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: Máx Strict Pull Up
Par: 45 Seg HS Hold/ Plank Hold

B- WOD
- 12 Min AMRAP:
30 Double Under
10 Kipping Pull Up
100m Run
10 Defict Push Up (45/25)

- 10 Min AMRAP:
15 Double Under
10 Kipping
100m Run
10 Push Up

C- Acessórios:
3 Rounds:
15 Pull Dowl
10 DL Unilateral KB

18/09/17 - WOD

A- Força:
5-4-3-2-1-
Front Squat

B- WOD
For Time:
21-18-15-12-9
Front Squat
Push Press
1- (115lbs/85lbs)
2- (95lbs/65lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
12 Bent Over Row

16/09/17 - WOD

A- Força:
5-4-3-2-1
Overhead Squat

B- WOD
3 Rounds For Time:
10 OHS
15 TTB
400m Run
(115lbs/85lbs)

C- Acessórios:
For Time:
10 Heavy MedBall Clean (120/70/30)

15/09/17 - WOD

A- LPO:
5 Sets 2 Min:
5 Hang Snatch
(↑ a Carga)

B- WOD
3 Rounds For Time:
10 Hang Snatch
20 Deadlift
300m Row
(135lbs/95lbs)

C- Acessórios:
5 Rounds:
30 DU
20 Sit Up

14/09/17 - WOD

A- Hab. Ginástica:
5 Sets 2 Min:
3 Muscle Up Strict

* Prática de M.U.

B- WOD
4 Rounds For Time:
2 Rope Climb Legless
5 Muscle Up/ 10 Ring Dips
18 Pistols

C- Acessórios:
3 Rounds:
20 Lunges c/ KB (apoio na caixa)
12 Remada Unilateral

13/09/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 5 Cleans
Par: 5 Jerk
Até 50% RM
(Unbroken)

B- WOD
For Time:
1200/800m Run
50/40 Pull Up
20 Clean & Jerk
(135lbs/95lbs)
(115lbs/75lbs)

C- Acessórios:
3 Rounds:
10 Press c/ KB
12 Manguito El

12/09/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
10 Min AMRAP:
10 Thrusters (75lbs/55lbs)
15 Box Jump (24/20)

C- Acessórios:
For Time:
500m Bike
40 Air Squat
30 Sit Up
20 Push Up
10 Burpees

11/09/17 - WOD

A- WOD (Equipe)
3 Rounds For Time:
500m Row  / 300m Row
20 Burpees / 10 Burpees
300m Run  / 200m Run

B- Ginástica:
EMOM 10 Min:
Ímpar: 20/15 V-Ups
Par: 20/15 Hollow Rocks

C- Acessórios:
3 Rounds:
10 DL Unilateral KB
10 Stalder Leg Lift

09/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 12/8 Ring Dips
Par: 20/15 Push Up

B- WOD

14 Min AMRAP:

25 Double Under

200m SandBag Run (G/P)

15 V-Ups

10 Pull Up

 C- Acessórios:

4 Rounds For Time:

300m Row

Rest 1 Min 

08/09/17 - WOD

A- Força:
10-8-6-4-2
Deadlift

B- WOD
4 Rounds For Time:
10 SDHP (95lbs/65lbs)
20 Wall Ball (20/14)

C- Acessórios:
10 Min AMRAP
100m Run
15 Abmat

06/09/17 - WOD

A- LPO:
5 Sets 2 Min:
1 Power Clean + 1 Push Jerk
1 Hang Clean + 1 Split Jerk

B- WOD
For Time:
10 Clean & Jerk
100m Run
8 Clean & Jerk
200m Run
6 Clean & Jerk
300m Run
4 Clean & Jerk
400m Run
2 Clean & Jerk
600m Run
(155lbs/115lbs)

C- Acessórios:
For Time:
10 TGU

05/09/17 - WOD

A- WOD
10 Min AMRAP:
6 Pull Up Strict
12 Burpees
18 Jump Lunges

B- WOD 2
For Time:
50-40-30-20-10
DU
25-20-15-10-5
Leg Raiser

C- Acessórios:
3 Rounds:
El Lateral
El Frontal

04/09/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
4 Rounds For Time:
10 HSPU
12 Back Squat (135lbs/95lbs)
300 Run

C- Acessórios:
3 RFT:
12 Cal Bike/Ski
20 Sit Up

02/09/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Cleans +
2 Squat Cleans
(Aumentando carga)

B- WOD
EMOM 20 Min:
Min 1: 6 Cleans (135lbs/95lbs)
Min 2: 20/15 HRPU
Min 3: 200/100m Run
Min 4: 20 Goblet Squat (53lbs/44lbs)
Min 5: 20 Abmat

C- Acessórios:
5 Rounds:
200m SandBag Run
Rest 1 Min