10/07/17 - WOD

A- Ginástica Vol.
10 Min AMRAP:
10 TTB
15 Sit Up
20 Squat

B- WOD
4 Rounds de 4 Min.:
400m Run
O restante do tempo,
fazer o Máx de DU.

C- Acessórios:
3 Rounds:
10 Press Unilateral KB
15 Manguito c/ Elástico

08/07/17 - WOD

A- WOD
10 Rounds For Time:
4 Front Squat (135lbs/95lbs)
100m Run
15 V-Ups

B- Acessórios:
For Time:
100 Abmat Lateral

07/07/17 - WOD

A- Ginástica:
Progressão Ring Dips (Kipping)

B- WOD
For Time:
400m Run
40 Box Jump (24/20)
300m Row
30 TTB
200m Run
20 HSPU
100m Row
10 Wall Walk

C- Acessórios:
3 Rounds:
10 El Frontal (Plate)
15 Banded Pull-Aparts

06/07/17 - WOD

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

B- WOD
For Time:
21-15-9
Deadlift (225lbs/155lbs)
(x 2) Wall Ball (20/14)

C- Acessórios:
For Time
1900/1200m Run

05/07/17 - WOD

A- LPO (Técnica):
AMRAP 5 Min:
6 KB Snatch
100m Run

B- WOD
4 Rounds For Time:
10 KB Snatch (53lbs/44lbs)
15 Burpees
200m Row

C- Acessórios:
3 Rounds:
20 Lunges KB
10 DL Unilateral KB

04/07/17 - WOD

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

B- WOD:
3 Rounds For Time:
50 Double Under
400m Run
15 Thruster (75lbs/55lbs)

C- Acessórios:
3 Rounds:
12 Floor Press
12 Bent Over Row (Remada Curvada)

03/07/17 - WOD

A- WOD
Cyndy
20 AMRAP:
5 Pull Up
10 Push Up
15 Squat

B- Ginástica (Core):
EMOM 12 Min:
Min 1: 20/15 Sit Up
Min 2: 20 Superman
Min 3: 20/15 H. Rocks
Min 4/; 60/45 Seg. Plank Hold

C- Acessórios:
4 Rounds:
200m Run
15 KB Swing