29 de fev. de 2016
01/03/16 - WOD
WOD
10' AMRAP
5 Deadlift (225lb/165lb)
10 V-Ups
30 Double Under
After Party:
7' Máx.
Box Jump
* Cada vez que parar, 40" de Plank Hold
10' AMRAP
5 Deadlift (225lb/165lb)
10 V-Ups
30 Double Under
After Party:
7' Máx.
Box Jump
* Cada vez que parar, 40" de Plank Hold
28 de fev. de 2016
29/02/16 - WOD
WOD
12' AMRAP
200m Run
10 Wall Ball (20/14)
8 Knees To Elbows
After Party:
7' Máx Pull Up
* Cada vez que soltar da barra, 3 Burpees
12' AMRAP
200m Run
10 Wall Ball (20/14)
8 Knees To Elbows
After Party:
7' Máx Pull Up
* Cada vez que soltar da barra, 3 Burpees
26 de fev. de 2016
25 de fev. de 2016
26/02/16 - WOD
WOD
12' AMRAP
12 Overhead Lunges (45lb35lb)
8 Burpees Plate
12 Overhead Lunges (45lb35lb)
8 Pull Up
After Party:
100 Hollow Rocks
12' AMRAP
12 Overhead Lunges (45lb35lb)
8 Burpees Plate
12 Overhead Lunges (45lb35lb)
8 Pull Up
After Party:
100 Hollow Rocks
24 de fev. de 2016
25/02/16 - WOD
WOD
2 Rounds For Time:
600m Run
50 Abmat
40 KB Swing (53lb/44lb)
30 Push Up
20 Pull Up
2 Rounds For Time:
600m Run
50 Abmat
40 KB Swing (53lb/44lb)
30 Push Up
20 Pull Up
23 de fev. de 2016
24/02/16 - WOD
14.1
WOD
10' AMRAP
30 Double Under
15 Snatches (75lb/55lb)
After Party:
7' AMRAP
Máx Burpee Box Jump
22 de fev. de 2016
23/02/16 - WOD
WOD
12' AMRAP
20 Cal. Row
15 Burpee Over Bar
10 Thrusters (95lb/65lb)
After Party
4 Rounds:
12 Wall Ball
200m Run
12' AMRAP
20 Cal. Row
15 Burpee Over Bar
10 Thrusters (95lb/65lb)
After Party
4 Rounds:
12 Wall Ball
200m Run
21 de fev. de 2016
22/02/16 - WOD
WOD
10' AMRAP
50 Double Under
20 Box Jump (24/20)
10 Toes To Bar
After Party
4 Rounds:
200m Run
14 Step Up
30" Hollow Hold
20 de fev. de 2016
19 de fev. de 2016
18 de fev. de 2016
19/02/16 - WOD
WOD
13.5
4' AMRAP:
15 Thrusters (105lb/65lb)
15 Pull Up Chest To Bar
* Se completar 3 rounds antes dos 4', ganha mais 4' para continuar fazendo, se completar mais 3 rounds ganha mais 4' e assim por diante.
After Party:
15' AMRAP
7 Hand Release Push Up
14 Sit Up
21 Squat
13.5
4' AMRAP:
15 Thrusters (105lb/65lb)
15 Pull Up Chest To Bar
* Se completar 3 rounds antes dos 4', ganha mais 4' para continuar fazendo, se completar mais 3 rounds ganha mais 4' e assim por diante.
After Party:
15' AMRAP
7 Hand Release Push Up
14 Sit Up
21 Squat
17 de fev. de 2016
18/02/16 - WOD
WOD
13.4
7' AMRAP:
Ladder (3, 6, 9, 12...)
Clean e Jerk (135lb/95lb)
Toes To Bar
After Party:
EMOM 16'
ODD: 2 Power Clean + Push Jerk
1 Squat Clean + Split Jerk
Even: 200m/100m Run
13.4
7' AMRAP:
Ladder (3, 6, 9, 12...)
Clean e Jerk (135lb/95lb)
Toes To Bar
After Party:
EMOM 16'
ODD: 2 Power Clean + Push Jerk
1 Squat Clean + Split Jerk
Even: 200m/100m Run
16 de fev. de 2016
17/02/16 - WOD
WOD
13.3
12' AMRAP:
150 Wall Ball (20/14)
90 Double Under
30 Muscle Up
After Party:
4 Rounds:
200m Run
20 Push Up
30" Superman Hold
13.3
12' AMRAP:
150 Wall Ball (20/14)
90 Double Under
30 Muscle Up
After Party:
4 Rounds:
200m Run
20 Push Up
30" Superman Hold
15 de fev. de 2016
16/02/16 - WOD
WOD
13.2
10' AMRAP:
5 Shoulder To Overhead (115lb/75lb)
10 Deadlif (115lb/75lb)
15 Box Jump (24/20)
After Party:
4 Rounds:
200m Run
10 Toes To Bar
30'' Ring Dip Hold
13.2
10' AMRAP:
5 Shoulder To Overhead (115lb/75lb)
10 Deadlif (115lb/75lb)
15 Box Jump (24/20)
After Party:
4 Rounds:
200m Run
10 Toes To Bar
30'' Ring Dip Hold
14 de fev. de 2016
15/02/16 - WOD
WOD
13.1
17' AMRAP
40 Burpees
30 Snatches (75lb/45lb)
30 Burpees
30 Snatches (135lb75lb)
20 Burpees
30 Snatches (165lb/95lb)
10 Burpees
AMRAP Snatches (215lb/125lb)
After Party:
12' AMRAP
50 Double Under
10 Wall Ball UBK
30" Hollow Hold
13.1
17' AMRAP
40 Burpees
30 Snatches (75lb/45lb)
30 Burpees
30 Snatches (135lb75lb)
20 Burpees
30 Snatches (165lb/95lb)
10 Burpees
AMRAP Snatches (215lb/125lb)
After Party:
12' AMRAP
50 Double Under
10 Wall Ball UBK
30" Hollow Hold
13 de fev. de 2016
12 de fev. de 2016
13/02/16 - WOD
A - EMOM 8'
Min ODD: 5 Pause Overhead Squat (3")
Min Even: 15 Hollow Rocks
B - WOD
3 Rounds For Time:
10 Ring Dips
15 Overhead Squat (95lb/65lb)
300m Run
Min ODD: 5 Pause Overhead Squat (3")
Min Even: 15 Hollow Rocks
B - WOD
3 Rounds For Time:
10 Ring Dips
15 Overhead Squat (95lb/65lb)
300m Run
11 de fev. de 2016
12/02/16 - WOD
A - Strength
5 Rounds:
5 Back Squat
(2' para cada série)
5 Rounds:
5 Back Squat
(2' para cada série)
B - WOD
For Time:
21 - 15 - 9
Cal. Row
Toes To Bar
Burpee
10 de fev. de 2016
11/02/16 - WOD
A - Strength
EMOM 8'
Min ODD: 5 Snatch
Min Even: 5 Clean e Jerk
20' AMRAP
15 Wall Ball (20/14)
10 Deadlift (155lb/115lb)
5 Ground To Overhead (155lb/115lb)
* Alternando os exercícios
9 de fev. de 2016
10/02/16 - WOD
A - Strength
5 Rounds:
5 Push Press
(2' para cada série)
B - WOD
3 Rounds For Time:
400m Run
30 Russian Twist (45/35)
15 Push Jerk (115lb/85lb)
8 de fev. de 2016
09/02/16 - Box Fechado
WOD (Partner)
For Time:
400m Run (Juntos)
300 Jump Jack
400m Run (Juntos)
200 Broad Jump
400m Run (Juntos)
150 Walking Lunges
400m Run (Juntos)
100 Sprawl
* Os exercícios podem ser divididos como vocês quiserem, apenas um atleta fazendo por vez.
7 de fev. de 2016
08/02/16 - WOD
A - Strength
5 Rounds:
5 Deadlift
(2' pra cada round)
B - Wod
Opção 1
2 Rounds For Time:
60 Squat
50 Sit Up
40 Box Jump (24/20)
30 Push Up
20 Pull Up
Opção 2
2 Rounds For Time:
50 Box Jump (24/20)
40 Pull Up
30 Pistol
20 Handstand Push Up
5 Muscle Up
6 de fev. de 2016
5 de fev. de 2016
4 de fev. de 2016
05/02/16 - WOD (Benchmark Day)
WOD
A - 2' para cada Round:
5 Rounds:
5 Front Squat
B - Elizabeth
For Time:
21 - 15 - 9
Clean (135lb/95lb)
Ring Dips
A - 2' para cada Round:
5 Rounds:
5 Front Squat
B - Elizabeth
For Time:
21 - 15 - 9
Clean (135lb/95lb)
Ring Dips
3 de fev. de 2016
04/01/16 - WOD
WOD
A - 2' para cada round:
5 Rounds:
5 Split Jerk
B - For Time:
20 a 02
Overhead Squat (75lb/55lb)
02 a 20
KB Swing (53lb/44lb)
A - 2' para cada round:
5 Rounds:
5 Split Jerk
B - For Time:
20 a 02
Overhead Squat (75lb/55lb)
02 a 20
KB Swing (53lb/44lb)
2 de fev. de 2016
03/02/16 - WOD
WOD
A - 2' para cada Round:
5 Rounds:
5 Clean
B - 3 Rounds For Time:
400m Row
100 Double Under
25 Pull Up
A - 2' para cada Round:
5 Rounds:
5 Clean
B - 3 Rounds For Time:
400m Row
100 Double Under
25 Pull Up
1 de fev. de 2016
Feriado - BOX Fechado
WOD
For Time:
1900m Run
* A cada minuto impar 10 Squat, no minuto par 10 Walkin Lunges.
Ex: 00:01 Inicia a corrida, 01:00 10 squat, corre, 02:00 10 WL, corre, 03:00 10 Squat... até completar o percurso.
A galera avaçada pode fazer 2 Rounds.
Bom Treino
For Time:
1900m Run
* A cada minuto impar 10 Squat, no minuto par 10 Walkin Lunges.
Ex: 00:01 Inicia a corrida, 01:00 10 squat, corre, 02:00 10 WL, corre, 03:00 10 Squat... até completar o percurso.
A galera avaçada pode fazer 2 Rounds.
Bom Treino
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