WOD
A - Strength:
6-5-4-3-2
Bench Press
B - 2 Min para cada Set:
400m Run, restante máx de Double Under
Rest 1 Min
300m Run, restante máx de Double Under
Rest 1 Min
200m Run, restante máx de Double Under
Rest 1 Min
100m Run, restante máx de Double Under
C - For Time:
100 Leg Raiser
31 de ago. de 2016
30 de ago. de 2016
31/08/16 - WOD
WOD
A - EMOM 10 Min:
ODD: 4 Turkish Get Up
Even: 10/7 Pull Up Strict
B - 3 Rounds For Time:
400m Run
25 Abmat
15/10 Defict Handstand Push Up (45lb/25lb)
A - EMOM 10 Min:
ODD: 4 Turkish Get Up
Even: 10/7 Pull Up Strict
B - 3 Rounds For Time:
400m Run
25 Abmat
15/10 Defict Handstand Push Up (45lb/25lb)
29 de ago. de 2016
30/08/16 - WOD
WOD
A - Strength:
5-4-3-1-1
Front Squat
B - 5 Rounds:
1 Min AMRAP: 10 KB Swing (53lb/44lb)
O restante do tempo o Máx Thrusters (75lb/55lb)
Rest 1 Min.
A - Strength:
5-4-3-1-1
Front Squat
B - 5 Rounds:
1 Min AMRAP: 10 KB Swing (53lb/44lb)
O restante do tempo o Máx Thrusters (75lb/55lb)
Rest 1 Min.
28 de ago. de 2016
29/08/16 - WOD
WOD
A - EMOM 10 Min.
ODD: 15 Shoulder Press (45lb/35lb)
Even: 20 Hollow Rocks
B - 14 Min. AMRAP:
10 Shoulder To Overhead (135lb/95lb)
20 Toes To Bar
300m Row
A - EMOM 10 Min.
ODD: 15 Shoulder Press (45lb/35lb)
Even: 20 Hollow Rocks
B - 14 Min. AMRAP:
10 Shoulder To Overhead (135lb/95lb)
20 Toes To Bar
300m Row
26 de ago. de 2016
27/08/16 - WOD
WOD
A - EMOM 16 Min.
Min 1: 200/100m Run
Min 2: 10 Deadlift (185lb/145lb)
Min 3: 200/100m Row
Min 4: 20 Goblet Squat (53lb/44lb)
B - MOBILITY
- Barra na Coxa
- Bolinha Lombar
A - EMOM 16 Min.
Min 1: 200/100m Run
Min 2: 10 Deadlift (185lb/145lb)
Min 3: 200/100m Row
Min 4: 20 Goblet Squat (53lb/44lb)
B - MOBILITY
- Barra na Coxa
- Bolinha Lombar
25 de ago. de 2016
26/08/16 WOD
WOD
A - Strength:
8-6-4-2
Back Squat
B- ANGIE
For Time:
100 Pull Up
100 Push Up
100 Sit Up
100 Squat
A - Strength:
8-6-4-2
Back Squat
B- ANGIE
For Time:
100 Pull Up
100 Push Up
100 Sit Up
100 Squat
24 de ago. de 2016
25/08/16 - WOD
WOD
A - EMOM 8 Min:
10 Step Up + 10 M. Climbers
B - 3 Rounds For Time:
10 Full Snatch (95lb/65lb)
25 Box Jump (30/24)
300m Run
A - EMOM 8 Min:
10 Step Up + 10 M. Climbers
B - 3 Rounds For Time:
10 Full Snatch (95lb/65lb)
25 Box Jump (30/24)
300m Run
23 de ago. de 2016
24/08/16 - WOD
WOD
A - Strength:
8-6-4-2
Deadlift
B - For Time:
10 a 1
Burpees
2 a 20
Wall Ball (20/14)
A - Strength:
8-6-4-2
Deadlift
B - For Time:
10 a 1
Burpees
2 a 20
Wall Ball (20/14)
22 de ago. de 2016
23/08/16 - WOD
WOD
A - EMOM 10 Min:
ODD: 15 Push Up
Even: 20 Hollow Rocks
B - 3 Rounds For Time:
400m Run
1 Min Rest
300m Row
1 Min Rest
60 Double Under
1 Min Rest
A - EMOM 10 Min:
ODD: 15 Push Up
Even: 20 Hollow Rocks
B - 3 Rounds For Time:
400m Run
1 Min Rest
300m Row
1 Min Rest
60 Double Under
1 Min Rest
21 de ago. de 2016
22/08/16 - WOD
WOD
A- Strength:
6-4-2-2
Thrusters
B- 5 Rounds For Time:
400m Run
20 KB Swing
4 Muscle Up
A- Strength:
6-4-2-2
Thrusters
B- 5 Rounds For Time:
400m Run
20 KB Swing
4 Muscle Up
19 de ago. de 2016
20/08/16 - WOD
WOD
A- 12 Min AMRAP:
4 Deadlift
3 Clean
2 Front Squat
1 Jerk
(135lb/95lb)
* Unbroken
B- For Time:
12 Rope Climb
A- 12 Min AMRAP:
4 Deadlift
3 Clean
2 Front Squat
1 Jerk
(135lb/95lb)
* Unbroken
B- For Time:
12 Rope Climb
18 de ago. de 2016
19/08/16 - WOD
WOD
A- EMOM 10 Min:
ODD: 10 Ring Dips
Even: 20 Push Up
B- 15 Min AMRAP:
10 Hang Snatch (115lb/85lb)
15 Toes To Bar
300m Run
A- EMOM 10 Min:
ODD: 10 Ring Dips
Even: 20 Push Up
B- 15 Min AMRAP:
10 Hang Snatch (115lb/85lb)
15 Toes To Bar
300m Run
17 de ago. de 2016
18/08/16 - WOD
WOD
A- Strength:
10/08/06/04/02
Front Squat
B- For Time:
10 Pistols
100m Row
20 Pistols
200m Row
30 Pistols
300m Row
40 Pistols
400m Row
A- Strength:
10/08/06/04/02
Front Squat
B- For Time:
10 Pistols
100m Row
20 Pistols
200m Row
30 Pistols
300m Row
40 Pistols
400m Row
16 de ago. de 2016
17/08/16 - WOD
WOD
A- EMOM 10 Min:
ODD; 50/30 Double Under
Even: 200/100m Run
B- 2 Rounds For Time: (Partners)
50 Handstand Push Up
100 Box Jump (24/20)
150 Abmat
A- EMOM 10 Min:
ODD; 50/30 Double Under
Even: 200/100m Run
B- 2 Rounds For Time: (Partners)
50 Handstand Push Up
100 Box Jump (24/20)
150 Abmat
15 de ago. de 2016
16/08/16 - WOD
WOD
A- Strength:
10/08/06/04/02
Shoulder Press
B- EMOM 15 Min:
Min 1: 12 Pull Up C2B
Min 2: 5 Hang Clean (155lb/115lb)
Min 3: 20/15 Cal Row
A- Strength:
10/08/06/04/02
Shoulder Press
B- EMOM 15 Min:
Min 1: 12 Pull Up C2B
Min 2: 5 Hang Clean (155lb/115lb)
Min 3: 20/15 Cal Row
14 de ago. de 2016
15/08/16 - WOD
WOD
A- EMOM 10 Min:
ODD: 20 Jump Lunges
Even: 15 V-Ups
B- For Time:
100m Run
21 Overhead Squat (95lb/65lb)
200m Run
18 Overhead Squat (95lb/65lb)
300m Run
15 Overhead Squat (95lb/65lb)
400m Run
12 Overhead Squat (95lb/65lb)
600m Run
9 Overhead Squat (95lb/65lb)
A- EMOM 10 Min:
ODD: 20 Jump Lunges
Even: 15 V-Ups
B- For Time:
100m Run
21 Overhead Squat (95lb/65lb)
200m Run
18 Overhead Squat (95lb/65lb)
300m Run
15 Overhead Squat (95lb/65lb)
400m Run
12 Overhead Squat (95lb/65lb)
600m Run
9 Overhead Squat (95lb/65lb)
12 de ago. de 2016
13/08/16 - WOD
Wod
A- 4 Rounds For Time: (Partners)
50 Double Under
200m Row
300m Run
400m Bike
B- 4 Rounds
100m Walk OH Plate (45lb/35lb)
Rest 1 Min
A- 4 Rounds For Time: (Partners)
50 Double Under
200m Row
300m Run
400m Bike
B- 4 Rounds
100m Walk OH Plate (45lb/35lb)
Rest 1 Min
11 de ago. de 2016
12/08/16 - WOD
Wod
A- Strength:
5-4-3-2
Bench Press
B- 4 Rounds For Time:
25 Thrusters (45lb/35lb)
200m Run
10 Pull Up C2B
A- Strength:
5-4-3-2
Bench Press
B- 4 Rounds For Time:
25 Thrusters (45lb/35lb)
200m Run
10 Pull Up C2B
10 de ago. de 2016
11/08/16 - WOD
Wod
A- EMOM 10 Min:
ODD: 20 Abmat
Even: 30 Russian Twist (45lb/35lb)
B- 12 Min AMRAP:
Escada 1-2-3-4...
Snatch (95lb/65lb)
Burpee Over Bar
A- EMOM 10 Min:
ODD: 20 Abmat
Even: 30 Russian Twist (45lb/35lb)
B- 12 Min AMRAP:
Escada 1-2-3-4...
Snatch (95lb/65lb)
Burpee Over Bar
9 de ago. de 2016
10/08/16 - WOD
Wod
A- Strength:
5-4-3-2
Deadlift
B- 3 Rounds For Time:
10 Shoulder To Overhead (135lb/95lb)
20 Cal Row
30 Reverse Lunges
A- Strength:
5-4-3-2
Deadlift
B- 3 Rounds For Time:
10 Shoulder To Overhead (135lb/95lb)
20 Cal Row
30 Reverse Lunges
8 de ago. de 2016
09/08/16 - WOD
Wod
A- EMOM 10 Min:
ODD: 20 Hollow Rocks
Even: 50/30 Double Under
B- For Time:
Buy In: 600m Run
3 Rounds de:
20 Hand Release Push Up
15 Knees To Elbows
Cash Out: 600m Run
A- EMOM 10 Min:
ODD: 20 Hollow Rocks
Even: 50/30 Double Under
B- For Time:
Buy In: 600m Run
3 Rounds de:
20 Hand Release Push Up
15 Knees To Elbows
Cash Out: 600m Run
08/08/16 - WOD
Wod
A- Strength
5-4-3-2
Back Squat
B- 10 Min AMRAP
Escada 1-2-3-4...
Clean e Jerk (135lb/95lb)
(Partners)
A- Strength
5-4-3-2
Back Squat
B- 10 Min AMRAP
Escada 1-2-3-4...
Clean e Jerk (135lb/95lb)
(Partners)
5 de ago. de 2016
06/08/16 - WOD
WOD
EMOM 21 Min:
Min 1: 20 Hollow Rocks
Min 2: 20 SDHP KB (70lb/53lb)
Min 3: 200m/100m Run
EMOM 21 Min:
Min 1: 20 Hollow Rocks
Min 2: 20 SDHP KB (70lb/53lb)
Min 3: 200m/100m Run
4 de ago. de 2016
05/08/16 - WOD
WOD
A- EMOM 10 Min:
10/7 HSPU Strict
10/7 Pull Up Strict
B- 3 Rounds For Time:
40 Wall Ball (20/14)
500m Row
A- EMOM 10 Min:
10/7 HSPU Strict
10/7 Pull Up Strict
B- 3 Rounds For Time:
40 Wall Ball (20/14)
500m Row
3 de ago. de 2016
04/08/16 - WOD
WOD
A- EMOM 10 Min:
10 Sprawl Step Up
B- 15 Min AMRAP:
10 Knees To Elbows
15 Box Jump Over (24/20)
30 Russian Twist (45lb/35lb)
A- EMOM 10 Min:
10 Sprawl Step Up
B- 15 Min AMRAP:
10 Knees To Elbows
15 Box Jump Over (24/20)
30 Russian Twist (45lb/35lb)
2 de ago. de 2016
03/08/16 - WOD
WOD
A- EMOM 10 Min:
8 Bench Press Floor +
8 "Floor Wipers"
B- 4 Rounds For Time:
300m Run
12 Push Press (115lb/85lb)
10 Ring Dips
A- EMOM 10 Min:
8 Bench Press Floor +
8 "Floor Wipers"
B- 4 Rounds For Time:
300m Run
12 Push Press (115lb/85lb)
10 Ring Dips
1 de ago. de 2016
02/08/16 - WOD
WOD
A - EMOM 10 Min:
5 Overhead Squat (115lb/85lb) +
5 Burpees Over Bar
B- 3 Rounds For Time:
20 Pistols
15 Pull Up C2B
7 Deadlift (315lb/215lb)
A - EMOM 10 Min:
5 Overhead Squat (115lb/85lb) +
5 Burpees Over Bar
B- 3 Rounds For Time:
20 Pistols
15 Pull Up C2B
7 Deadlift (315lb/215lb)
Assinar:
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