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 de set. de 2017
28 de set. de 2017
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
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
27 de set. de 2017
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
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
26 de set. de 2017
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)
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)
25 de set. de 2017
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
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
24 de set. de 2017
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
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
22 de set. de 2017
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
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
21 de set. de 2017
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)
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)
20 de set. de 2017
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)
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)
19 de set. de 2017
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
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
18 de set. de 2017
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
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
17 de set. de 2017
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
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
15 de set. de 2017
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)
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)
14 de set. de 2017
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
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
13 de set. de 2017
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
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
12 de set. de 2017
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
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
11 de set. de 2017
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
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
10 de set. de 2017
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
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
8 de set. de 2017
09/09/17 - WOD
A- Ginástica:
EMOM 10 Min:
Ímpar: 12/8 Ring Dips
Par: 20/15 Push Up
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
7 de set. de 2017
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
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
5 de set. de 2017
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
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
4 de set. de 2017
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
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
3 de set. de 2017
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
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
1 de set. de 2017
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
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
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