31 de jan. de 2017

01/02/17 - WOD

WOD
A- Strength:
5-4-3-2-1
Push Press

B- 5 Rounds For Time:
250m Row
20 Box Jump (24/20)
15 KB Swing (70lb/53lb)

C- 10 Mim. AMRAP:
400m Bike
20 Push Up

30 de jan. de 2017

31/01/17 - WOD

WOD
A- 4 Rounds:
10 Front Rack Lunges
30 Seg. L-Sit

B- 4 Rounds For Time:
300m Run
20 Wall Ball (20/14)
15 Kness To Elbows

C- 3 Rounds:
6 TGU
10 Stalder Leg Lift
(El. Pernas Sentado)

29 de jan. de 2017

30/01/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Balance Snatch
Even: 5 Snatch "Lento"
(40 a 60% RM)

B- 4 Rounds AMRAP:
1 Min Cal Row
15 Seg Rest
1 Min Burpees
15 Seg Rest
1 Min Rope Climb
15 Seg Rest
1 Min Abmat
15 Seg Rest

C- 10 Min. AMRAP:
100m Run
10 DB Snatch

27 de jan. de 2017

28/01/17 - WOD

WOD
A- Strength:
8 Pull Up (Weighted))
5 Defict HSPU Strict

B- EMOM 15 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 12/10 Pull UP
Min 3: 10/7 Handstand Push Up

C- TABATA:
Cal Bike

26 de jan. de 2017

27/01/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 6 Power Clean
Even: 4 Squat Clean
(135lb/95lb)

B- 12 Min AMRAP:
5 Power Clean (155lb/115lb)
10 Ring Dips
200m Run

C- 3 Rounds
12 Floor Press DB
12 Remada Unilateral no Banco

25 de jan. de 2017

26/01/17 - WOD

WOD
A- EMOM 6 Min:
6 Overhead Squat +
5 Burpees Over Bar
(95lb/65lb)

B- 10 Min AMRAP:
15 Snatch (75lb/55lb)
30 Double Under
(Open 14.1)

C- 3 Rounds
10 Single Arm OH Press KB

24 de jan. de 2017

25/01/17 - WOD

WOD
A- 6 Rounds For Time:
5 Pull Up Strict
5 Ring Dips

B- 2 Rounds For Time:
800m Run
Rest 1 Min.
600m Row
Rest 1 Min.
100 Double Under
Rest 1 Min.

C- For Time: (Trios)
100 Cal Bike

23 de jan. de 2017

24/01/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Push Jerk
Even: 5 Split Jerk
(60% RM)

B- 4 Rounds For Time:
300m Run
16 Pistols
10 Jerk (135lb/95lb)

C- 3 Rounds:
15 El. Lateral
15 Manguito c/ Elástico

22 de jan. de 2017

23/01/17 - WOD

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

B- For Time:
21-15-9
Knees To Elbows
Thrusters (95lb/65lb)

C- 3 Rounds:
10 Deadlift Unilateral
20 Hollow Rocks

20 de jan. de 2017

21/01/17 - WOD

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

B- 3 Rounds For Time:
400m Run
12 Squat Clean (115lb/75lb)
21 Pull Up

C- EMOM 9 Min:
Min 1: 15 V-Ups
Min 2: 40 Seg. Plank Hold
Min 3: 20 Sit Up (Plate)

19 de jan. de 2017

20/01/17 - WOD

WOD
A- EMOM 6 Min;
5 Back Push Press

B- 3 Rounds For Time:
400m Run
30 Abmat
20 Push Up
10 Sprawl

C- For Time:
2000m Run ou Row



18 de jan. de 2017

19/01/17 - WOD

WOD
A- 3 Rounds For Time:
14 Pistol
50 Double Under

B- For Time:
10 a 1
Overhead Squat (95lb/65lb)
2 a 20 KB Swing (53lb/44lb)

C- 3 Rounds:
15 Pack Deck Invertido,
com elástico.
10  Equilíbrio Dinâmico
(Mão oposta toca no pé)

17 de jan. de 2017

18/01/17 - WOD

WOD
A- EMOM 10 Min:
Snatch Complex:
1 Power
1 Hang
1 Full
(55 a 65% RM)

B- 4 Rounds For Time:
200m Row
10 Toes To Bar
5 Snatch -Touch and Go-
(115lb/75lb)

C- For Time:
50 Abmat Lateral (Cada Lado)
50 Leg Raiser
50 Superman

16 de jan. de 2017

17/01/17 - WOD

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

B- 2 Rounds For Time:
500m Run
10 Clean and Jerk
50 Double Under
10 Clean and Jerk
(135lb/95lb)

C- 5 Rounds:
100m Run
10 Broad Jump


15 de jan. de 2017

16/01/17 - WOD

WOD
A- 5 Rounds:
20 Seg. Nose To Wall,
Handstand Hold
20 Seg. Hollow Posit.
20 Seg. Arch Posit.

B- 3 Rounds:
4 Min AMRAP:
5 Handstand Push Up
10 Pull Up C2B
15 Box Jump (24/20)
* 1 Min. Rest entre os Rounds.

C- 3 Rounds:
10 Single Arm OH Press KB
(cada lado)

13 de jan. de 2017

14/01/17 - WOD

A- EMOM 10 Min:
2-4-6-8...
Deadlift (60 a 70% RM)
* A cada min. aumentar 2 Reps;

B- 3 Rounds For Time:
400m Run
20 KB Swing (53lb/44lb)
300m Run
10 Burpees

C- For Time:
10 TGU (Med Ball)

12 de jan. de 2017

13/01/17 - WOD

WOD
A- 6 Min AMRAP:
5 Handstand Push Up
10 V-Ups

B- 5 Rounds For Time:
2 Rope Climb
20 Wall Ball (20/14)

C- 3 Rounds:
15 El Lateral DB
20 Superman
30 Russian Twist

11 de jan. de 2017

12/01/17 - WOD

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

B- For Time:
5-10-15-20 Cal Row
100-200-300-400m Run
50-60-70-80 Double Under

C- 3 a 5 Rounds:
1 Min Cal Bike
1 Min Rest
1 Min Jump Squat
1 Min Rest

10 de jan. de 2017

11/01/17 - WOD

WOD
A- EMOM 8 Min:
ODD: 10 SDHP
Even: 10 Thrusters
(95lb/65lb)

B- 7 Rounds For Time:
10 Box Jump (30/24)
15 Abmat
200m Run

C- 3 Rounds:
10 Deadlift Unilateral (cada lado)
15 El Pernas Sentado

9 de jan. de 2017

10/01/17 - WOD

WOD
A- 10 Min. AMRAP:
3 Pull Up Strict
5 Good Morning (Barra)
8 Sit Up

B- For Time:
20 Full Snatch
(135lb/95lb)
* a cada 2 min.
5 Burpees.

C- 3 Rounds For Time:
100m Walk OH Plate (45lb/35lb)
100m Farm Walk KB (53lb/44lb)

8 de jan. de 2017

09/01/17 - WOD

WOD
A- EMOM 10 Min:
2 - 4 - 6 - 8...
Clean (40 a 50% RM)
*Subir 2 reps a cada Min.

B- 3 Rounds For Time:
5 Clean (155lb/115lb)
200m Run
30 Squat

C- 3 Rounds For Time:
15/10 Cal Bike
10 Half Burpees
5 DB Thrusters (40lb/25lb)



6 de jan. de 2017

07/01/17 - WOD

WOD
A- 3 Rounds:
14 Pistols (com carga)
8 Knees To Elbows Strict

B- 5 Rounds For Time:
10 Snatch (135lb/85)
200m Run

C- For Time:
150 Abmat
100 Double Under
50 KB Swing (53lb/44lb)

5 de jan. de 2017

06/01/17 - WOD

WOD
A- A cada 2 Min, durante 10 Min:
4 Complex:
1 Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

B- For Time:
50 Burpees
30 Pull Up Strict
50 Burpees

C- 4 Rounds:
12 El Frontal DB
10 Hollow Arch
40 Seg Plank Hold Lateral

4 de jan. de 2017

05/01/17 - WOD

WOD
A- 6 Séries:
6 Overhead Squat
6 Bench Press

B- 4 Rounds For Time
20 Push Up
25 Wall Ball (20/14)
300m Row

C- EMOM 9 Min:
Min 1: 20 Hollow Rocks
Min 2: 30 Seg L-Sit
Min 3: 200/100m Run

3 de jan. de 2017

04/01/17 - WOD

WOD
A- 12 Min AMRAP:
3 Handstand Push Up Strict
6 Ring Dips
9 Toes To Bar

B- For Time
21-15-9
Hang Clean (155lb/115lb)
12-9-6
Muscle Bar

C- 10 Min AMRAP:
30 Double Under
15 Jump Lunges
10 Sprawl

2 de jan. de 2017

03/01/17 - WOD

WOD
A-
EMOM 11 Min:
1  ao 3 Min: 8 Drop Snatch
1 Min Rest; (Aumentar a Carga)
5 ao 7 Min: 6 Hang Snatch
1 Min Rest; (Aumentar a Carga)
9 ao 11 Min: 5 Power Snatch
(Com Pausa na recepção de 2 Seg)

B-
4 Rounds For Time:
60 Double Under
200m Row
Rest 1 Min
3 Rounds For Time:
300m Run
1 Min Rest

C-
3 Series:
15 El Frontal (Plate)
10 Renegade Row DB
6 TGU KB

1 de jan. de 2017

02/01/17 - WOD

WOD
A-
6 Séries
6 Back Squat
6 Push Press
(70 a 75% RM)

B-
3 Rounds For Time:
300m Run
15 Box Jump (24/20)
10 Front Squat (155lb/115lb)

C-
EMOM 9 Min:
Min 1: 20 V-Ups
Min 2: 20 Leg Raiser
Min 3: 40 Seg. Plank Hold