01/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Back Squat

B- 4 Rounds For Time:
200m Row
12 Toes To Bar
10 Thrusters (115lb/75lb)

30/11/16 - WOD

WOD
A- For Time:
50-40-30-20-10
Abmat
* Entre cada série 200m Run

B- Randy
For Time:
75 Snatches (75lb/55lb)

29/11/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Push Press

B- For Time:
5 Jerk
10 Front Squat
15 Pull Up C2B
20 Burpees
600m Run
20 Burpees
15 Pull Up C2B
10 Front Squat
5 Jerk
(155lb/115lb)

28/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 12/10 Sprawl

B- EMOM 15 Min:
Min1: 200/150m Row
Min 2: 10/7 Handstand Push Up
Min 3: 50/30 Double Under

26/11/16 - WOD

WOD (Partners)
A- For Time:
50 Burpees
100 KB Swing (53lb/44lb)
150 Lunges
*600m Run
150 Lunges
100 KB Swing
50 Burpees

* Os 2 Juntos;
** Só um faz os exercícios por vez;
*** Dividi como quiser;

25/22/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Front Squat

B- 3 Rounds For Time:
21 Pull Up
12 Deadlift (255lb/175lb)
60 Double Under

24/11/16 - WOD

WOD
A- 10 Min AMRAP:
20 Abmat
10 Burpees

B- 3 Rounds For Time:
200m Run
12 Hang Clean (115lb/75lb)
200m Row
12 Squat Clean (115lb/75lb)

23/11/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Overhead Squat

B- 4 Rounds For Time:
50 Double Under
100m Row
200m Bike
300m Run
1 Min Rest

22/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 15/12 Thrusters (45lb/35lb)
Min 2: 12/8 Knees To Elbows

B- For Time:
1000m Run
5 Rounds:
20 Wall Ball (20/14)
15 Push Up

21/11/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Bench Press

B- 14 Min AMRAP:
20 Box Jump (24/20)
15 Push Press (95lb/65lb)
10 Snatches (95lb/65lb)

19/11/16 - WOD

Barbara
5 Rounds For Time:
20 Pull Up
30 Push Up
40 Sit Up
50 Squat

Rest 3 Min entre cada Round

18/11/16 - WOD

WOD
A - 10 Min AMRAP:
20 Abmat
15 KB Swing (53lb/44lb)
10 Burpees

B-4 Rounds For Time:
7 Deadlift (275lb/195lb)
14 Ring Dips
300m Run

17/11/16 - WOD

WOD
A - Strenght:
Clean e Push Jerk
5-4-3-2-1

B- For Time:
1 a 10
Ground To Overhead (135lb/95lb)
300 a 30m
Row

16/11/16 - WOD

WOD
A - EMOM 10 Min:
Min 1: 12/8 TTB
Min 2:50/30 DU

B- 3 Rounds For Time:
400m Run
21 Pull Up
12 Thrusters (95lb/65lb)

14/11/16 - WOD

WOD
30 Min AMRAP:
200m SandBag Run (G/P)
10 Box Jump + 5 Sprawl (24/20
10 KB Swing + 10 SDHP KB (53lb/44lb)

12/11/16 - WOD

WOD
18 Min AMRAP:
200m Run
10 Clean (135lb/95lb)
8 Handstand Push Up

11/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 8 Sprawl + 10 M. Climbers
Min 2: 8 Half Burpee + 10 Superman

B- 3 Rounds For Time:
20 Toes To Bar
300m Run
60 Double Under

10/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Back Squat
5x15
Floor Press

B- EMOM 12 Min:
20/15 Russian KB Swing (70lb/53lb)
20/15 Wall Ball (20/14)
15/10 Overhead Squat DB One Arm (40lb/25lb)

09/11/16 - WOD

WOD
A- 10 Min AMRAP:
30 Double Under
20 Step Up (24/20)
10 Cal Row

B- 4 Rounds For Time:
20 Box Jump (24/20)
15 Cal Row
10 Push Press (95lb/65lb)

08/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Hang Snatch

B- 5 Rounds For Time:
5 Snatch
4 Overhead Squat
200m Run
(115lb/75lb)

07/11/16 - WOD

WOD
A- 10Min AMRAP:
30 Double Under
100m Run

B- 20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat
20 Sit Up

05/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
400m run
3 Rounds:
10 Power Clean
15 Ring Dips
Rest 2 Min.
400m run
2 Rounds:
10 Squat Clean
30 Push Up
(135lb/95lb)

05/11/16 - WOD

WOD
25 Min AMRAP:
-400m Run
-Box Jump Over (24/20)
- DB Snatch (45lb/35lb)

04/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Deadlift

B-4 Rounds For Time:
10 Handstand Push Up
20 Goblet Squat (70lb/62lb)
10 Push Up
20 KB Swing (53lb/44lb)

03/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Push Jerk

B- 5 Rounds For Time:
3 Rope Climb
400m Run