WOD
A - EMOM 10 Min:
2 Power Clean +
2 Hang Clean +
1 Squat Clean
(Touch and Go)
(115lb/85lb)
B- For Time: (Equipe)
Opção 1: 4.200m Run (G/P)
Opção 2: 2.400m Run (G/P)
Opção 3: 1900m Run (G/P)
31 de jul. de 2016
29 de jul. de 2016
30/07/16 - WOD
WOD
3 Rounds For Time:
400m Run
20 Toes To Bar
400m Row
20 W. Lunges (45lb/35lb)
400m Bike
20 V-Ups
3 Rounds For Time:
400m Run
20 Toes To Bar
400m Row
20 W. Lunges (45lb/35lb)
400m Bike
20 V-Ups
28 de jul. de 2016
29/07/16 - WOD
LPO Day
A- High Hang Snatch
6x2
B- Drop Snatch
6x2
C- Squat Clean
6x2
D- Split Jerk
6x2
E- High Pull Clean
6x2
27 de jul. de 2016
28/07/16 - WOD
A - 10 Min. AMRAP:
Máx. Triplo Under
B- EMOM 18 Min:
Min 1: 15 KB Swing (70lb/53lb)
Min 2: 50/30 Double Under
Min 3: 10/8 Hand Stand Push Up
Máx. Triplo Under
B- EMOM 18 Min:
Min 1: 15 KB Swing (70lb/53lb)
Min 2: 50/30 Double Under
Min 3: 10/8 Hand Stand Push Up
26 de jul. de 2016
27/07/16 - WOD
A - Strength:
10-8-6-4-2
Front Squat
B- 12 Min AMRAP:
10-8-6-4-2
Front Squat
B- 12 Min AMRAP:
10 Thrusters (115lb/85lb)
200m Row
25 de jul. de 2016
26/07/16 - WOD
A - Strength
10-8-6-4-2
Hang Snatch
B- For Time:
150 Abmat
100 Box Jump (24/20)
50 Pull Up
10-8-6-4-2
Hang Snatch
B- For Time:
150 Abmat
100 Box Jump (24/20)
50 Pull Up
24 de jul. de 2016
25/07/16 - WOD
A - Strength:
10-8-6-4-2
Deadlift
B- 4 Rounds For Time:
300m Run
20 Hand Release Push Up
10 Sumo Deadlift High Pull (95lb/65lb)
10-8-6-4-2
Deadlift
B- 4 Rounds For Time:
300m Run
20 Hand Release Push Up
10 Sumo Deadlift High Pull (95lb/65lb)
22 de jul. de 2016
23/07/16 - WOD
WOD
A - 5 Séries:
A cada 2 Min 5 Reps
Balance Snatch
B - 12 Min AMRAP:
10 Snatch (75lb/55lb)
12 Pistols
A - 5 Séries:
A cada 2 Min 5 Reps
Balance Snatch
B - 12 Min AMRAP:
10 Snatch (75lb/55lb)
12 Pistols
21 de jul. de 2016
22/07/16 - WOD
WOD
A - EMOM 10 Min:
10 Box Jump (24/20) + 5 HRPU
B - For Time:
600m Run
60 Double Under
400m Run
40 Double Under
300m Run
30 Double Under
200m Run
20 Double Under
100m Run
10 Double Under
A - EMOM 10 Min:
10 Box Jump (24/20) + 5 HRPU
B - For Time:
600m Run
60 Double Under
400m Run
40 Double Under
300m Run
30 Double Under
200m Run
20 Double Under
100m Run
10 Double Under
20 de jul. de 2016
21/07/16 - WOD
WOD
A - EMOM 10 Min:
ODD: 10 Front Squat (135lb/95lb)
Even: Knees To Elbows
B - EMOM 15 Min:
Min 1: 20 Lunges OH Plate (45lb/35lb)
Min 2: 10 Burpees
Min 3: 200/100m Run
A - EMOM 10 Min:
ODD: 10 Front Squat (135lb/95lb)
Even: Knees To Elbows
B - EMOM 15 Min:
Min 1: 20 Lunges OH Plate (45lb/35lb)
Min 2: 10 Burpees
Min 3: 200/100m Run
19 de jul. de 2016
18 de jul. de 2016
19/07/16 - WOD
WOD
A - Strenght:
5 Séries:
5 Bench Press
B- For Time:
800m/600m Run
Rest 1 Min
30 Clean (135lb/95lb)
Rest 1 Min.
80 Sit Up
Rest 1 Min
30 Jerk (135lb/95lb)
A - Strenght:
5 Séries:
5 Bench Press
B- For Time:
800m/600m Run
Rest 1 Min
30 Clean (135lb/95lb)
Rest 1 Min.
80 Sit Up
Rest 1 Min
30 Jerk (135lb/95lb)
17 de jul. de 2016
18/07/16 - WOD
WOD
A- Strength
5x5
Pull Up
HSPU
(Strict)
B- For Time:
7 Complex
400m Run
5 Complex
400m Run
3 Complex
400m Run
Complex
1 TTB
1 C2B
1 BMU
A- Strength
5x5
Pull Up
HSPU
(Strict)
B- For Time:
7 Complex
400m Run
5 Complex
400m Run
3 Complex
400m Run
Complex
1 TTB
1 C2B
1 BMU
15 de jul. de 2016
14 de jul. de 2016
15/07/16 - WOD
WOD
A- Strength:
5-5-4-4-3-3
Pull Up Strict
Ring Dips Strict
B- 4 Rounds For Time:
15 Toes To Bar
30 KB Swing (53lb/44lb)
400m Air Bike
A- Strength:
5-5-4-4-3-3
Pull Up Strict
Ring Dips Strict
B- 4 Rounds For Time:
15 Toes To Bar
30 KB Swing (53lb/44lb)
400m Air Bike
13 de jul. de 2016
14/07/16 - WOD
WOD
A- Strength:
5-5-4-4-3-3
Back Squat
5x 30 Seg. AMRAP
Air Squat
B- EMOM 14 Min:
ODD: 10 Overhead Squat (95lb/65lb)
Even: 40/25 Double Under
A- Strength:
5-5-4-4-3-3
Back Squat
5x 30 Seg. AMRAP
Air Squat
B- EMOM 14 Min:
ODD: 10 Overhead Squat (95lb/65lb)
Even: 40/25 Double Under
12 de jul. de 2016
11 de jul. de 2016
12/07/16 - WOD
WOD
A- Strength:
5-5-4-4-3-3
Bench Press
5x 45 Seg.
Handstand Hold
B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 Push Press (95lb/65lb)
A- Strength:
5-5-4-4-3-3
Bench Press
5x 45 Seg.
Handstand Hold
B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 Push Press (95lb/65lb)
10 de jul. de 2016
11/07/16 - WOD
WOD
A- Strength:
5-5-4-4-3-3
Deadlift
B- 12 Min. AMRAP
10 Knees To Elbows
16 DB Snatch (45lb/35lb)
A- Strength:
5-5-4-4-3-3
Deadlift
B- 12 Min. AMRAP
10 Knees To Elbows
16 DB Snatch (45lb/35lb)
8 de jul. de 2016
7 de jul. de 2016
08/07/16 - WOD
WOD
A- 5 Rounds:
A cada 2 Min.
5 Push Press
B- 6 Rounds For Time:
25 Abmat
200m Row
10 Snatch (95lb/65lb)
A- 5 Rounds:
A cada 2 Min.
5 Push Press
B- 6 Rounds For Time:
25 Abmat
200m Row
10 Snatch (95lb/65lb)
6 de jul. de 2016
07/07/16 - WOD
WOD
A- 5 Rounds:
A cada 2 Min.
5 Overhead Squat
B- 12 Min. AMRAP:
3 Power Clean (135lb/95lb)
3 Front Squat (135lb/95lb)
6 Power Clean (135lb/95lb)
6 Front Squat (135lb/95lb)
9 Power Clean (135lb/95lb)
9 Front Squat (135lb/95lb)...
A- 5 Rounds:
A cada 2 Min.
5 Overhead Squat
B- 12 Min. AMRAP:
3 Power Clean (135lb/95lb)
3 Front Squat (135lb/95lb)
6 Power Clean (135lb/95lb)
6 Front Squat (135lb/95lb)
9 Power Clean (135lb/95lb)
9 Front Squat (135lb/95lb)...
5 de jul. de 2016
06/07/16 - WOD
WOD
A- 5 Rounds:
A cada 2 Min. 5 Clean
B- 5 Rounds For Time:
10 Deadlift (225lb/155lb)
12 Pull Up
300m Run
A- 5 Rounds:
A cada 2 Min. 5 Clean
B- 5 Rounds For Time:
10 Deadlift (225lb/155lb)
12 Pull Up
300m Run
4 de jul. de 2016
05/07/16 - WOD
WOD
A- 5 Rounds:
A cada 2 Min. 5 Snatch
B- For Time:
25-20-15-10-5
Thrusters (75lb/55lb)
70-60-50-40-30
Double Under
A- 5 Rounds:
A cada 2 Min. 5 Snatch
B- For Time:
25-20-15-10-5
Thrusters (75lb/55lb)
70-60-50-40-30
Double Under
3 de jul. de 2016
04/07/16 - WOD
WOD
A- 5 Rounds:
A cada 2 Min. 5 Split Jerk
B- JT
For Time:
21-15-9
Handstand Push Up
Ring Dips
Push Up
A- 5 Rounds:
A cada 2 Min. 5 Split Jerk
B- JT
For Time:
21-15-9
Handstand Push Up
Ring Dips
Push Up
1 de jul. de 2016
02/07/16 - WOD
WOD (Baseado na prova 1 da Seletiva TCB)
5 Rounds:
AMRAP 30 Seg:
One Hand DB OHS (45lb/35lb)
Box Jump (24/20)
Shoulder To Overhead (155lb/105lb)
KB Swing (53lb/35lb)
Rest 15 Seg. entre as series
5 Rounds:
AMRAP 30 Seg:
One Hand DB OHS (45lb/35lb)
Box Jump (24/20)
Shoulder To Overhead (155lb/105lb)
KB Swing (53lb/35lb)
Rest 15 Seg. entre as series
Assinar:
Postagens (Atom)