31 de jul. de 2016

01/08/16 - WOD

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)

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

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

26 de jul. de 2016

25 de jul. de 2016

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)

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

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

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

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)

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


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

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

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)

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)

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)

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)...

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

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

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

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