31 de jul. de 2017

01/08/17 - WOD

A- Força:
5 x 5
Front Squat
(Aumentando a Carga)

B- WOD
4 Rounds For Time:
200m Run
30 Double Under
200m Row
30 Double Under

C- Acessórios:
3 Rounds:
20 Superman
16 Lunges
10 El Lateral

30 de jul. de 2017

31/07/17 - WOD

A- Ginástica:
EMOM 4 Min:
(30on/30off)
1- Kipping
2- KTC
3- KTE
4- TTB

B- WOD
3 Rounds For Time:
400m Run
15 TTB
10 Deadlift (225lbs/155lbs)

C- Acessórios:
3 Rounds:
5 Flexoes Nórdica
15 Banded Pull-Aparts


28 de jul. de 2017

29/07/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
Grace
For Time:
30 Clean & Jerk
(135lbs/95lbs)

C- Acessórios:
3 RFT:
300m Run
20 Air Squat
15Sit Up


27 de jul. de 2017

28/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Pull Up Strict
10 Push Up
14 Jump Lunges

B- WOD
4 Rounds For Time:
10 Thrusters (95lbs/65lbs)
200m Run
10 Burpees Over Bar
200m Run

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

26 de jul. de 2017

27/07/17 - WOD

A- Força:
5 x 5
Deadlift
(Aumentando a Carga)

B- WOD
For Time:
10 HSPU Strict
20 KTE
30 Box Jump (24/20)
40 Cal Row
30 Box Jump
20 KTE
10 HSPU Strict

C- Acessórios:
10 Min AMRAP:
100m Run
10 SDHP KB

25 de jul. de 2017

26/07/17 - WOD

A- LPO:
5 x 5
Squat Clean

B- WOD
10 Min AMRAP:
16 V- Ups
12 Pistols
8 Ring Dips

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

24 de jul. de 2017

25/07/17 - WOD

A- Ginástica:
5 Sets 2 Min:
5 Bar Muscle Up

B- WOD
14 Min AMRAP:
12 Pull Up C2B
20 DB Snatch (40lbs/25lbs)
50 Double Under

C- Acessórios:
3 Rounds:
12 El Lateral
12 El Frontal

23 de jul. de 2017

24/07/17 - WOD

A- Força:
5 x 5
Overhead Squat
(Aumentando a Carga)

B- WOD
3 Rounds For Time:
200m Run
20 Front Squat (115lbs/85lbs)
200m Run
20 Push Press (115lbs/ 85lbs)

C- Acessórios:
4 Rounds
12/8 Cal Bike
20 Sit Up

21 de jul. de 2017

22/07/17 - WOD

A- WOD:
6 Rounds For Time:
6 Deadlift (225lbs/155lbs)
15 Box Jump (24/20)
200m Run

B- Acessórios:
For Time:
3000m Row
Equipe 3

20 de jul. de 2017

21/07/17 - WOD

A- LPO:
5-4-3-2-1
Hang Clean

B- WOD
For Time:
21-15-9
Cal Row
TTB
Hang Clean
(115lbs/85lbs)

C- Acessórios:
3 Rounds:
12 El Lateral
15 Banded Pull-Aparts

19 de jul. de 2017

20/07/17- WOD

A- WOD
14 Min AMRAP:
2 Rope Climb
20 Goblet Squat (53lbs/44lbs)
30 Russian Twist (45lbs/35lbs)

B- Ginástica Vol:
4 Rounds:
1 Min Máx. Push Up,
completar 50 Resps com Sit Up

C- Acessórios:
For Time:
1900/1200m Run

18 de jul. de 2017

19/07/17 - WOD

A- LPO Vol:
EMOM 6 Min:
4 Snatches (Touch and Go)
(até 50% RM)

B- WOD
4 Rounds For Time:
9 Strict HSPU
12 Snatch (95lbs/65lbs)*
* Máximo 2 quebras
300m Run

C- Acessórios:
Tabata (8 Rounds)
Cal Bike

17 de jul. de 2017

18/07/17 - WOD

A- LPO:
10-8-6-4-2
Push Jerk

B- EMOM 16 Min:
Min 1: 200/100m Run
Min 2: 12/10 Pull Up (Unbroken)
Min 3: 50/30 Double Under
Min 4: 15 Sprawl

C- Acessórios:
3 Rounds:
10 Press c/ KB (Unilateral)
10 Seated Leg Lift

16 de jul. de 2017

17/07/17 - WOD

A- Força:
5 Rounds:
10 Front Rack Lunges
(Aumentando a carga)

B- WOD
For Time:
20 a 2
Wall Ball (20/14)
2 a 20
KB Swing (53lbs/44lbs)

C- Acessórios:
EMOM 8 Min:
Min Ímpar: 30 Seg L-Sit
Min Par: 20 Leg Raiser


14 de jul. de 2017

15/07/17 - WOD

A- Força:
5-4-3-2-1
Thrusters

B- WOD
4 Rounds For Time:
12 KTE
15 Thrusters (95lbs/65lbs)
300m Run

C- 5 Rounds For Time:
200m SandBag Run (G/P)
Rest 1 Min

13 de jul. de 2017

14/07/17 - WOD

A- LPO:
EMOM 8 Min:
Min 1 ao 4: 4 Hang Snatch + OHS
Min 5 ao 8: 3 Hang Squat Snatch
(até 50% RM)

B- WOD
For Time:
30 Hang Squat Snatch
(135lbs/95lbs)
* A cada 2 Min, 30 DU
(Começa no Snatch)

C- Acessórios:
For Time:
1900/1200 Run

12 de jul. de 2017

13/07/17 - WOD

A- Ginástica:
EMOM 10 Min:
Min Ímpar: 10/7 HSPU
Min Par: 14/10 Pistols

B- WOD
For Time:
150 Abmat
100 Box Jump (24/20)
50 Burpess

C- Acessórios:
3 Rounds:
12 El Lateral DB
10 Remada Unilateral KB

11 de jul. de 2017

12/07/17 - WOD

A- Força:
5 Sets:
5 Back Squat
(Aumentando a carga)

B- WOD
3 Rounds For Time:
400m Run
20 C2B
10 Deadlift (285lbs/205lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Arch Rocks

10 de jul. de 2017

11/07/17 - WOD

A- LPO
5-4-3-2-1
Clean

B- WOD
Elizabeth
21-15-9
Clean
Ring Dips

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike
20 DB Snatch
30 J. Jack

9 de jul. de 2017

10/07/17 - WOD

A- Ginástica Vol.
10 Min AMRAP:
10 TTB
15 Sit Up
20 Squat

B- WOD
4 Rounds de 4 Min.:
400m Run
O restante do tempo,
fazer o Máx de DU.

C- Acessórios:
3 Rounds:
10 Press Unilateral KB
15 Manguito c/ Elástico

7 de jul. de 2017

08/07/17 - WOD

A- WOD
10 Rounds For Time:
4 Front Squat (135lbs/95lbs)
100m Run
15 V-Ups

B- Acessórios:
For Time:
100 Abmat Lateral

6 de jul. de 2017

07/07/17 - WOD

A- Ginástica:
Progressão Ring Dips (Kipping)

B- WOD
For Time:
400m Run
40 Box Jump (24/20)
300m Row
30 TTB
200m Run
20 HSPU
100m Row
10 Wall Walk

C- Acessórios:
3 Rounds:
10 El Frontal (Plate)
15 Banded Pull-Aparts

5 de jul. de 2017

06/07/17 - WOD

A- LPO:
5-4-3-2-1
Jerk

B- WOD
For Time:
21-15-9
Deadlift (225lbs/155lbs)
(x 2) Wall Ball (20/14)

C- Acessórios:
For Time
1900/1200m Run

4 de jul. de 2017

05/07/17 - WOD

A- LPO (Técnica):
AMRAP 5 Min:
6 KB Snatch
100m Run

B- WOD
4 Rounds For Time:
10 KB Snatch (53lbs/44lbs)
15 Burpees
200m Row

C- Acessórios:
3 Rounds:
20 Lunges KB
10 DL Unilateral KB

3 de jul. de 2017

04/07/17 - WOD

A- LPO:
5-4-3-2-1
Cluster

B- WOD:
3 Rounds For Time:
50 Double Under
400m Run
15 Thruster (75lbs/55lbs)

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


2 de jul. de 2017

03/07/17 - WOD

A- WOD
Cyndy
20 AMRAP:
5 Pull Up
10 Push Up
15 Squat

B- Ginástica (Core):
EMOM 12 Min:
Min 1: 20/15 Sit Up
Min 2: 20 Superman
Min 3: 20/15 H. Rocks
Min 4/; 60/45 Seg. Plank Hold

C- Acessórios:
4 Rounds:
200m Run
15 KB Swing