28 de dez. de 2016

27 de dez. de 2016

28/12/16 - WOD

WOD
A- 2 Rounds For Time:
500m Run
25 Handstand Push Up
500m Row
25 Burpees

B- EMOM 10 Min:
ODD: 10 Floor Press
Even: 10 Floor Wipers
(95lb/65lb)

26 de dez. de 2016

27/12/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 200/100m Run
Even: 15 KB Swing (54lb/44lb)

B- 14 Min AMRAP:
10 Knees To Elbows
20 Wall Ball (20/14)
30 Double Under

25 de dez. de 2016

26/12/16 - WOD

WOD
A- 5 Rounds For Time:
15 Sumo Deadlift High Pull (95lb/65lb)
300m Row

B- 3 Rounds
10 Deadlift Unilateral (cada lado)
1 Min Plank Hold

21 de dez. de 2016

22/12/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Hang Clean + Push Jerk

B- 4 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Front Squat
3 Shoulder To Overhead
(135lb/95lb)

20 de dez. de 2016

21/12/16 - WOD

WOD
A- 12 Min:
High Box Jump

B-For Time:
400m Run
30 KB Swing (70lb/53lb)
20 Box Jump (24/20)
400m Run
20 KB Swing
30 Box Jump
400m Run
10 KB Swing
40 Box Jump

19 de dez. de 2016

20/12/16 - WOD

WOD
A- 3 Rounds:
Tiro de 400m Row
* Descanso Livre

B- 2 Rounds:
90 Seg Máx Cal Row
Rest 30 Seg.
90 Seg Máx Push Up
Rest 30 Seg.
90 Seg Máx Squat
Rest 30 Seg.
90 Seg Máx Sit Up
Rest 30 Seg.

18 de dez. de 2016

19/12/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Snatch

B- 5 Rounds For Time:
6 Power Snatch (135lb/95lb)
12 Pull Up

16 de dez. de 2016

17/12/16 - WOD

WOD
A- 3 Rounds For Time:
40 Abmat
300m Row
20 Sprawl
10 Deadlif (225lb/155lb)

B- Tabata Squat
* Ao final correr 600m

15 de dez. de 2016

16/12/16 - WOD

WOD
A- EMOM 10 Min:
5 Power Clean

B- For Time:
600m Run
21 Clean
400m Run
15 Clean
200m Run
9 Clean
(155lb/115lb)

14 de dez. de 2016

15/12/16 - WOD

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

*Entre as séries:
20 Hollow Rocks

B- 3 Rounds For Time:
400m Row
30 Wall Ball (20/14)
20 Burpees

13 de dez. de 2016

14/12/16 - WOD

WOD
A- 3 Rounds For Time:
20 Step Up (24/20)
15 Superman
10 Sprawl

B- 14 Min AMRAP:
01 Rope Climb Legless
20 Box Jump (24/20)
30 Abmat

12 de dez. de 2016

13/12/16 - WOD

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

*Entre as séries:
20 V-Ups

B- EMOM 10 Min:
ODD: 10 Thrusters (95lb/65lb)
Even: 30 Russian Twist (45/35)

11 de dez. de 2016

12/12/16 - WOD

WOD
A- For Time:
200m Run
20 Squat
20 Sit Up
100m Run
10 Push Up
10 Burpees
100m Run
10 Push Up
10 Burpees
200m Run
20 Walking Lunges
20 Hollow Rocks

B- For Time:
1500m Run
150 Double Under
50 Handstand Push Up

8 de dez. de 2016

09/12/16 - WOD

WOD (Partners)
A- 20 Rounds For Time:
Complex Unbroken:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk
* Cada troca, 200m Run

7 de dez. de 2016

08/12/16 - WOD

WOD
A- For Time:
1200m Run

B- For Time:
60 Cal Row
50 Wall Ball (20/14)
40 Pull Up C2B
30 Burpees
20 Handstand Push Up Strict

6 de dez. de 2016

07/12/16 - WOD

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

B- For Time:
600m run
21 Snatch
400m Run
15 Snatch
200m Run
9 Snatch
(135lb/95lb)

5 de dez. de 2016

06/12/16 - WOD

WOD
A- 10 Min AMRAP:
100m Farmer Walk KB (53lb/44lb)
10 Hollow Rocks
10 Arch Rocks

B- 12 Min AMRAP:
12 Knees To Elbows
12 Box Jump (30/24)
12 Pistols

4 de dez. de 2016

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)

2 de dez. de 2016

03/12/16 - WOD

WOD
5 Rounds For Time:
30 Russian Twist (45lb/35lb)
20 Box Jump Over (24/20)
10 Overhead Squat (95lb/65lb)

1 de dez. de 2016

02/12/16 - WOD

WOD
A- For Time:
40 Sumo Deadlift High Pull KB
300m Run
30 Sumo Deadlift High Pull KB
300m Run
20 Sumo Deadlift High Pull KB
300m Run
(70lb/53lb)

B- For Time:
40 KB Swing
100 Double Under
30 KB Swing
100 Double Under
20 KB Swing
100 Double Under
(53lb/44lb)