01/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Front Squat

B - For Time:
15 - 10 - 5
Snatch (115lb/85lb)
Overhead Squat (115lb/85lb)
* Ao final de cada série correr 400m

Resultados - 29/03/16

Resultados 30/03/16

31/03/16 - WOD

WOD
A - Strength:
5 Séries:
5 Bench Press

B - 15' AMRAP:
5 Toes To Bar
7 Hand Release Push Up
9 Box Jump (24/20)
11 Hollow Rocks

30/03/16 - WOD

WOD
A - Strength:
5 Séries:
5 Deadlift

B - 4 Rounds For Time:
300m Run
20 KB Swing (53lb/44lb)
10 Ring Dips

Resultados 28/03/16

29/03/16 - WOD

WOD
A - Strength:
5 Séries:
5 Push Press

B - For Time:
21-15-9
Pull Up Chest To Bar
Squat Clean (135lb/95lb)
* Time Cap 15 Min.

28/03/16 - WOD

WOD
A - Strength:
5 Séries:
5 Back Squat

B - 4 Séries EMOM
Min 1 - 200m/100m Run
Min 2 - 20 Cal/15 Cal Row
Min 3 - 40/25 Double Under
* 10" de troca/ Opção 1 (200, 20 e 40) - Opção 2 (100, 15 e 25)

Resultados 24/03/16

Resultados 23/03/16

24/03/16 - WOD

WOD
For Time:
10 a 1
Clean e Jerk (135lb/95lb)
* entre cada série 100m Run

Resultados - 22/03/16

23/03/16 - WOD

WOD
5 Rounds For Time:
12 Pistol
16 DB Snatch (45lb/35lb)
20 Cal. Row

After:
100 V-Ups

Resultados 21/03/16

22/03/16 - WOD

WOD
4 Rounds For Time:
10 Handstand Push Up
15 Deadlift (185lb/145lb)
20 Sprawl

After:
5 Máx de Double Under

21/03/16 - WOD

WOD
3 Rounds For Time:
10 Overhead Squat (115lb/85lb)
15 Pull Up
400M Run

After:
5' Máx de Toes To Bar

19/03/16 - WOD

WOD

For Time:

1 Round:

80 Double Under 

40 Squat

20 DB Push Press (45lb/35lb)

2 Rounds:

50 Double Under 

25 Squat

10 DB Push Press (45lb/35lb)

3 Rounds:

30 Double Under 

15 Squat

5 DB Push Press (45lb/35lb)

Resultados 18/03/16

Resultados - 17/03/16

18/03/16 - WOD

WOD

For Time:

55 Deadlift (225lb/155lb) (135lb/95lb)

55 Wall Ball (20/14) (20/10)

55 Cal. Row

55 Handstand Push Up - Hand Release Push Up

Resultados 16/03/16

17/03/16 - WOD

WOD
4 Rounds For Time:
10 Thrusters (75lb/55lb)
12 Knees To Elbows
300m Run

After:
10' Pratica de Rope Climb

16/03/16 - WOD

WOD
For Time:
3/12/21 Power Clean (135lb/95lb)
6/15/24 Burpees
9/18/27 Cal. Row

After:
5' Max de Double Under

Resultados - 14/03/16

15/03/16 - WOD

WOD

14' AMRAP

10 KB Swing (53lb/44lb)

10 Sumo Deadlift Hight Pull KB (53lb/44lb)

100m Sandbag Run (G/P)

After:

10' Pratica de:

Kipping e Butterfly Pull Up

Resultados - 12/03/16

14/03/16 - WOD

WOD
12' AMRAP:
200m Run
10 Hang Snatch (75lb/55lb)
5 Ring Dips

After:
5' Máx. de Handstand Hold
* Cada vez que parar 3 Sprawl

12/03/16 - WOD

3 Rounds For Time:

400m Run

21 KB Swing (53lb/35lb)

12 Handstand Push Up

Resultados - 11/03/16

11/03/16 - WOD

WOD
7' Amrap:
10 Snatches (75lb/55lb)
5 Pull Up C2B

After:
10' AMRAP:
10 Wall Ball (20/14)
10 SDHP KB (70lb/53lb)

Resultados - 10/03/16

10/03/16 - WOD

WOD
4 Rounds For Time:
400m Run
30 Russian Twist (30/20)
20 Burpees

Resultados - 09/03/16

Resultados - 08/03/16

09/03/16 - WOD

WOD
For Time:
20 Power Snatches (75lb/55lb)
300m Run
15 Power Snatches (75lb/55lb)
300m Run
10 Power Snatches (75lb/55lb)
300m Run
5 Power Snatches (75lb/55lb)
300m Run

After:
3 "Tiros" de 200m Row

Resultados - 05/03/16

Resultados - 02/03/16

Resultados - 03/03/16

08/03/16 - WOD

WOD
For Time:
10 a 1
Push Press (95lb/65lb)
2 a 20
Box Jump (24/20)

After:
5' Máx. de Double Under
* Cada vez que quebrar 5 J. Jack

07/03/16 - WOD

WOD
For Time:
60 Cal. Row
50 Toes To Bar
40 Wall Ball (20/14)
30 Clean (135lb/95lb)

After:
5' Max. De Muscle Up/Ring Dips
*Td vez que quebrar 100m Run

04/03/16 - WOD

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars

50 double-unders

15 squat cleans* (135lb/85lb)

Tempo estende 4 minutos cada vez que um round é concluído.

* (13 Reps-185lb/115lb-11Reps-225lb/145lb-9 Reps-275lb/175lb-7-315lb/205lb)

Resultados - 01/03/16

03/03/16 - WOD

WOD
For Time
600m Run
12 Overhead Squat (75lb/55lb)
400m Run
12 Overhead Squat (75lb/55lb)
300m Run
12 Overhead Squat (75lb/55lb)
200m Run
12 Overhead Squat (75lb/55lb)
100m Run

02/03/16 - WOD

WOD
For Time:
21-15-9
Cal. Row
Clean e Jerk
(115b/85lb)

After Party:
7' Max
Handstand Push Up
* Cada vez que quebrar 100m Run