01/08/17 - WOD

A- Força:
5 x 5
Front Squat
(Aumentando a Carga)

B- WOD
4 Rounds For Time:
200m Run
30 Double Under
200m Row
30 Double Under

C- Acessórios:
3 Rounds:
20 Superman
16 Lunges
10 El Lateral

31/07/17 - WOD

A- Ginástica:
EMOM 4 Min:
(30on/30off)
1- Kipping
2- KTC
3- KTE
4- TTB

B- WOD
3 Rounds For Time:
400m Run
15 TTB
10 Deadlift (225lbs/155lbs)

C- Acessórios:
3 Rounds:
5 Flexoes Nórdica
15 Banded Pull-Aparts

29/07/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
Grace
For Time:
30 Clean & Jerk
(135lbs/95lbs)

C- Acessórios:
3 RFT:
300m Run
20 Air Squat
15Sit Up

28/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Pull Up Strict
10 Push Up
14 Jump Lunges

B- WOD
4 Rounds For Time:
10 Thrusters (95lbs/65lbs)
200m Run
10 Burpees Over Bar
200m Run

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

27/07/17 - WOD

A- Força:
5 x 5
Deadlift
(Aumentando a Carga)

B- WOD
For Time:
10 HSPU Strict
20 KTE
30 Box Jump (24/20)
40 Cal Row
30 Box Jump
20 KTE
10 HSPU Strict

C- Acessórios:
10 Min AMRAP:
100m Run
10 SDHP KB

26/07/17 - WOD

A- LPO:
5 x 5
Squat Clean

B- WOD
10 Min AMRAP:
16 V- Ups
12 Pistols
8 Ring Dips

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

25/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Bar Muscle Up

B- WOD
14 Min AMRAP:
12 Pull Up C2B
20 DB Snatch (40lbs/25lbs)
50 Double Under

C- Acessórios:
3 Rounds:
12 El Lateral
12 El Frontal