29/12/17 - WOD

A- Força:
5 x 5
Sumo Deadlift

B- WOD
I- 4 Rounds For Time:
200m Run
15 SDHP KB (53lbs/44lbs)
10 Pull Up C2B

II- 3 Rounds For Time:
200m Run
15 SDHP KB (44lbs/35lbs)
10 Pull Up

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

28/12/17 - WOD

A- WOD:
I- For Time:
20 a 2
Wall Ball (20/14)
1 a 10
Burpee Box Jump (24/20)

II- For Time:
10 a 1
Wall Ball (14/10)
1 a 10
Sprawl Step Up (24/20)

B- WOD
For Time:
100 Cal Row (Partners)
120 Cal Row (Trios)

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

27/12/17 - WOD

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

B- WOD
I- 3 Rounds For Time:
400m Run
20 TTB
10 Clean (135lbs/95lbs)

II- 3 Rounds For Time:
300m Run
15 TTB/KTC
10 Clean (95lbs/65lbs)

C- Acessórios:
3 Rounds:
12/12  remada Unilateral
15 Pull Down

26/12/17 - WOD

A- WOD
EMOM 24 Min:
1- 200/100m Run
2- 20/15 Abmat
3- 200/150m Row
4- 20/15 KB Swing (53lbs/44lbs)
5- 50/30 DU
6- Rest

B- Ginástica:
EMOM 10 Min:
Ímpar: 20 R. Twist
Par: 45 Seg Plank Hold

C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift

22/12/17 - WOD

A- WOD
I- 12 Min AMRAP:
30 R. Twist (45lbs/35lbs)
200m Row
15 Burpees

II- 12 Min AMRAP:
25 R. Twist (35lbs/25lbs)
150m Row
10 Burpees

B- Ginástica:
Tabata (16 Rounds)
Sit Up
Superman

C- Acessórios:
Mobilidade Geral

21/12/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 3 Hang Snatch + 100m Run
Par: 3 Power Snatch + 30 Jump Jack
(até 50%)

B- WOD
Isabel
For Time:
30 Snatches
I- (135lbs/95lbs)
II- (95lbs/65lbs)

C- Acessórios:
5 Rounds:
200m Run
10 Sprawl

20/12/17 - WOD

A- Força:
5-4-3-2-1
Deadlift

B- WOD
I- 4 Rounds For Time:
10 Deadlift (225lbs/155lbs)
20 Cal Row
30 Abmat

II- 4 Rounds For Time:
10 Deadlift (185lbs/105lbs)
15 Cal Row
25 Abmat

C- Acessórios:
3 Rounds:
15 Pull Down
12/12 Remada Unilateral