10/11/17 - WOD

A- WOD
I- For Time:
21-15-9-9-15-21
DB Clean (50lbs/35lbs)
OHS Unilateral KB (44lbs/35lbs)

II- For Time:
21-15-9-9-15-21
DB Clean (40lbs/25lbs)
Goblet Squat (35lbs/26lbs)

B- Ginástica:
EMOM 10Min:
Min 1: 20 Russian Twist (45lbs/35lbs)
Min 2: 10 Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Apart

09/11/17 - WOD

A- LPO:
5-4-3-2-1
Hang Snatch
(↑ carga)

B- WOD
I- EMOM 12 Min:
Min 1: 1 Hang Snatch (80% treino A)
Min 2: 200m Row
Min 3: 15 HSPU

II- EMOM 12 Min:
Min 1: 5 Hang Snatch (95lbs/65lbs)
Min 2: 150m Row
Min 3: 15 HRPU

C- Acessórios:
5 Tiros de 100m Run

08/11/17 - WOD

A- Força:
3-3-3-3-3
Front Squat
(↑ carga)

B- WOD (Partners)
I- For Time:
90 Thrusters
400 DU
(95lbs/65lbs)

II- For Time:
90 Thrusters
200 DU/600 SU
(75lbs/45lbs)

C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El Lateral

07/11/17 - WOD

A- Ginástica:
EMOM 10 Min:
3/1 Bar Muscle Up
* Prática BMU

B- WOD
I- For Time:
60 Abmat
50 KTE
40 V-Ups
30 Pull Up
20 Strict Pull Up
10 BMU

II- For Time:
60 Abmat
50 KTC
40 Sit Ups
30 Push UP
20  Pull Up
10 Jump BMU

C- Acessórios:

10 Min AMRAP:

12/10 Cal Bike/Ski

15 KB Swing

06/11/17 - WOD

A- LPO
EMOM 8 Min:
1 Power Clean +
1 Hang Clean +
1 Squat Clean
(até 50% RM)

B- WOD
I- 4 Rounds For Time:
300m Run
20 Pistols
7 Cleans (155lbs/105lbs)

II- 4 Rounds For Time:
200m Run
20 Lunges
100m Run
7 Cleans (115lbs/85lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow e Arch Rocks

04/11/17 - WOD

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

B- WOD
I- AMRAP 4 Min:
400m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/85lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(135lbs/95lbs)
Rest 4 Min

II- AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(75lbs/55lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/75lbs)
Rest 4 Min

C- Acessórios:
Mobilidade Geral

03/11/17 - WOD

A- Força:
10-8-6-4-2
Overhead Squat

B- WOD
EMOM 12 Min:
Min 1: 50/30 D.U.
15 Seg Rest
Min 2: 15/10 Pull Up
15 Seg Rest
Min 3: 200/100m Run
15 Seg Rest
Min 4: 20/15 Wall Ball (20/14)
15 Seg Rest

C- Acessórios:
Tabata (8 Rounds)
Russian Twist