WOD
A- 4 Rounds For Time:
10 Pull Up C2B
16 Pistol
20 Box Jump (24/20)
B- For Time:
100 Abmat
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)
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
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
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)
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
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.
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
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
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)
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
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
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)
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
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
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
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)
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
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)
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)
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)
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)
Assinar:
Postagens (Atom)