Resultados - 30/12/15

Resultados - 29/12/15

30/12/15 - WOD

WOD
For Time:

20 - 15 - 10 - 5

Deadlift (Body Weight)

Burpee

*entre cada série 400m Run

Resultados - 28/12/15

29/12/15 - WOD

WOD:

3 Rounds AMRAP:

1’ KB Swing (53lb/44lb)

1’ Abmat

1’ HRPU

1’ Box Jump (24/20)

1’ Rest

28/12/15 - WOD

WOD
4 Rounds For Time:

250m Row

15 Toes To Bar

10 Front Squat (135lb/95lb)

Resultados - 16/12/15

24/12/15 - Murph de Natal

Murph de Natal
For Time:
1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run

Obs: Vai ter adaptações de exercícios e quantidade para os menos experientes. Cheguem 20 minutos antes do horário da sua bateria para o aquecimento.

Resultados - 23/12/15

Resultados - 22/12/15

23/12/15 - WOD

WOD
14' AMRAP
40 Double Under
30 Abmat
200m Run
1' Plank Hold

22/12/15 - WOD

WOD
5 Rounds For Time:
7 Deadlift (185lb/145lb)
15 Sprawl
300m Run

Resultados - 21/12/15

21/12/15 - WOD

WOD
4 Rounds For Time:
400m Run
20 Hollow Rocks
10 Thrusters (95lb/65lb)

Resultados - 19/12/15

Resultados - 18/12/15

19/12/15 - WOD

WOD (Partners)
For Time:
80 KB Swing (53lb/44lb)
90 Burpees Box Jump (24/20)
100 DB Snatch (45lb/35lb)
2000m Run

Resultados - 17/12/15

18/12/15 - WOD

WOD
15' AMRAP
15 Deadlift
10 Clean
5 Snatch
(135lb/95lb)

17/12/15 - WOD

WOD
3 Rounds For Time:
10 Overhead Squat (115lb/85lb)
20 Cal. Row
30 V- Ups

16/12/15 - WOD

WOD
20/15/10/5
Hang Snatch (115lb/85lb)
400m/300m/200m/100m
Run

*Intercalando os Exercícios

Resultados - 15/12/15

15/12/15 - WOD

WOD
Cindy
20' AMRAP
5 Pull Up
10 Push Up
15 Squat

Resultados - 14/12/15

14/12/15 - WOD

WOD
5 Rounds For Time:
10 Toes To Bar
12 Shoulder To Overhead (95lb/65lb)
300m Run

Resultados - 12/12/15

12/12/15 - WOD

WOD
5 Rounds For Time:
10 Pull Up C2B
15 Wall Ball (20/14)

Resultados - 11/12/15

Resultados - 10/12/15

11/12/15 - WOD

WOD
A - Widow Maker
20 Back Squat (Unbroken)

B - 10' AMRAP:
1900m Run
* O restante do tempo Máx. de Burpees

10/12/15 - WOD

WOD
4 Rounds For Time:
20 Cal. Row
30 KB Swing (53lb/44lb)
40 Abmat

Resultados - 09/12/15

09/12/15 - WOD

WOD
3 Rounds For Time:
400m Run
25 Box Jump (24/20)
15 Shoulder Press (75lb/55lb)

Reaultados - 08/12/15

Resultados - 07/12/15

08/12/15 - WOD

WOD
A - Widow Maker
20 Back Squat (Unbroken)

B - EMOM 12'
Odd: 6 Power Clean - Unbroken - (135lb/95lb)
Even: 30 Russian Twist (45lb/25lb)

Resultados - 04/12/15

07/12/15 - WOD

WOD
20' AMRAP:
50 Double Under
15 Knees To Elbows
10 Push Up

Resultados - 02/12/15

04/12/15 - WOD

WOD
A- Widow Maker
20 Back Squat (Unbroken)

B- 3 Rounds For Time:
400m Row
(X) Plank Hold

(X) = ao tempo de cada 400m Row

Resultados - 03/12/15

03/12/15 - WOD

WOD
12' AMRAP
15 Overhead Squat (75lb/55lb)
40 Double Under

Resultados - 01/12/15

02/12/15 - WOD

WOD
5 Rounds For Time:
2 Rope Climb
10 Push Press (115lb/85lb)
200m Row

Resultados - 30/11/15