31/03/17 - WOD

A- Strength:
10-8-6-4-2
Deadlift
(70% a 90% RM)

B- WOD
13 Min AMRAP:
40 Double Under
200m Run
15 KB Swing (53lbs/44lbs)

C- Acessório:
For Time:
2000m Row

30/03/17 - WOD

A- Ginas. Hab.
EMOM 12 Min:
Min 1: 5 Strict Pull Up
Min 2: 5 Kipping Pull Up
Min 3: 5 Butterfly Pull Up

B- WOD
5 Rounds de 2 Min:
12 Burpees + Máx HSPU
Rest 1 Min.

C- Acessório:
3 Rounds:
10 Deadlift Unilateral

29/03/17 - WOD

A- Strength:

5-4-3-2-1

Split Jerk

B- WOD

4 Rounds For Time:

300m Run

20 Box Jump (24/20)

10 Shoulder To Overhead (135lbs/95lbs)

C- Acessório:

10 TGU KB

28/03/17 - WOD

A- Strength:
10-8-6-4-2
Back Squat
(70% a 90% RM)

B- WOD
12 Min. AMRAP:
20 Walking Lunges OH Plate (45lbs/35lbs)
14 KTE
7 Power Clean (135lbs/95lbs)

C- Acessório:
Tabata
Cal Bike

27/03/17 - WOD

A- WOD

For Time:

800m Run

800m Row

200 Double Under

Rest 3 Min.

400m Run

400m Row

100 Double Under

B- Vol. Ginas:

EMOM 12 MIN:

Min 1: 20/15 Sit Up

Min 2: 20/15 Leg Raiser

Min 3: 20 R. Twist (45lbs/35lbs)

C- Acessórios:

3 Rounds:

15 Floor Press DB

10/7 Pull Up Strict

24/03/17 - WOD

A- Hab. Ginástica:
10 Min. AMRAP:
30 Seg Handstand Hold
10 Kipping Handstand Push UP
5 Strict Handstand Push Up

B- WOD
For Time:
20 a 2
KB Swing (53lbs/44lbs)
1  a 10
Push Press (115lbs/75lbs)

C- Acessórios:
3 Rounds:
20 Abd (Toe Touch)
20 Superman (Alternado)

23/03/17 - WOD

A- Força Ginast.:
3 Rounds:
8 Ring Dips (Strict)
20 Reverse Lunges KB

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

C- Acessório Fort:
10 TGU (Med Ball)

22/03/17 - WOD

A- Força/Habilidade
5-4-3-2-1
Overhead Squat
(70% a 90% RM)

B- WOD
3 Rounds For Time:
15 OHS (115lbs/75lbs)
400m Run

C- Acessórios -Hipert:
3 Rounds:
15 El. Frontal
10 Pull Dowl Uni (Elast)

21/03/17 - WOD

A- Força:
EMOM 8 Min:
1 ao 4 Min:
3 Hang Power Clean
5 ao 8 Min:
2 Hang Squat Clean
(70% a 80% RM)

B- WOD
4 Rounds For Time:
300m Row
12 Pull Up
6 Hang Squat Clean
(135lbs/95lbs)

C- Acessório Cond:
10 Min AMRAP:
10 Cal Bike
10 Burpees

20/03/17 - WOD

A- Volume:
EMOM 8 Min:
1 ao 4 Min:
5 Hang Power Snatch
5 ao 8 Min:
4 Hang Squat Snatch
(50 a 60% RM)

B- WOD
4 Rounds For Time:
300m Run
12 Toes To Bar
6 Hang Squat Snatch
(95lbs/65lbs)

C- Acessório - Cond:
EMOM 10 Min:
ODD: 50/30 DU
Even: 200/100m Run

17/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Hang Clean
Even: 3 Hang Squat Clean
(50 a 60% RM)

B- 10 Min AMRAP:
2 Rounds:
4 Clean (95lbs/65lbs)
30 Double Under
2 Rounds:
6 Clean
40 Double Under
2 Rounds:
8 Clean
50 Double Under
2 Rounds:
10 Clean
60 Double Under
2 Rounds:
12 Clean
70 Double Under

C- TABATA (16 Rounds)
- Sit Up
- Superman

16/03/17 - WOD

WOD
A- 5 Rounds For Time:
5 Deadlift (225lbs/155lbs)
5 Burpees Over Bar

B- 3 Rounds For Time:
400m Run
10 Ring Dips
20 KB Swing (70lbs/53lbs)

C- 3 Rounds:
15 El Lateral DB
20 V-Ups

15/03/17 - WOD

WOD
A- 4 Rounds:
10 Pull Up
50 Double Under
(Unbroken)

B- For Time:
21-15-9
Thrusters (95lbs/65lbs)
Box Jump (24/20)

C- For Time:
1900m Run

14/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 2 Snatch Push Press
                         +
           3 OHS (Pausa 3 Seg.)
Even: 5 Hang Snatch
             (45 a 55% RM)

B- 12 Min. AMRAP:
5 Hang Snatch (135lbs/95lbs)
10 Handstand Push Up
15 Cal Row

C- EMOM 6 Min:
ODD: 40 Seg. Plank Hold
Even: 5 Single Arm OH Press KB
           (cada lado)

13/03/17 - WOD

WOD

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

B- 10 Min. AMRAP:
200m Run
15 V-Ups
1 Rope Climb

C- 4 Rounds:
25 Wall Ball (20/14)
Unbroken

10/03/17 - WOD

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

B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 KB Swing (53lb/44lb)

C- For Time:
100 Abmat

09/03/17 - WOD

WOD
A- 3 Rounds For Time:
3 Muscle Up/ Bar Muscle Up/ 9 Pull Up
5 Squat Clean (135lb/95lb)

B- For Time:
10 Muscle Up/Bar Muscle Up
20 Squat Clean (115lb/85lb)
30 Cal Row
5 Muscle Up/Bar Muscle Up
10 Squat Clean (115lb/85lb)
15 Cal Row

C- For Time:

1900m Run

08/03/17 - WOD

07/03/17 - WOD

WOD
A- For Time:
20 Deadlift (185lb/145lb)
100m Run
15 Deadlift (185lb/145lb)
100m Run
10 Deadlift (185lb/145lb)
100m Run
5 Deadlift (185lb/145lb)
100m Run
(Cap 8 Min)

B- 10 Min. AMRAP:
30 Double Under
15 Wall Ball (20/14)

C- For Time:
80 Lunges OH Plate (45lb/35lb)
* - Quebrou ou Desceu o Plate,  3 Burpees

06/03/17 - WOD

WOD
A- 8 Min. AMRAP:
Escada Crescente (1,1/2,2/3,3...)
Pull Up C2B
HSPU

B- 4 Rounds For Time:
300m Row
15 Pull Up
10 OHS (95lb/65lb)

C- 3 Rounds:
10 Floor Press
10 Bent Over Row (Remada Curvada)

03/03/17 - WOD

WOD
A- EMOM 10 Min:
Escada decrescente de 10 a 1:
Clean (95lb/65lb)

B- 2 Rounds For Time:
600m Run
30 Burpee Plate Jump Over (45/35)
20 Pull Up

C- EMOM 10 Min:
ODD: 20 Abmat
Even: 25 Russian Twist (45/35)

02/03/17 - WOD

WOD
A- 10 Min. AMRAP:
30 Double Under
6  C2B

B- For Time:
1200m Run
100 Squat
80 Sit Up

C- Mobilidade:
Perna (Barra)