01/11/17 - WOD

A- Ginastica:
EMOM 10 Min:
Ímpar: 14 Pistol/Lunges
Par: 15/10 HRPU

B- WOD
For Time:
40 KB Swing
20 DB Push Press
30 KB Swing
15 DB Push Press
20 KB Swing
10 DB Push Press
I- (53lbs/44lbs-50lbs/35lbs)
II- (44lbs/35lbs-40lbs/25lbs)

C- Acessórios:
Tabata (8 Rounds)
Bike/Ski

31/10/17 - WOD

A- LPO:
5 Sets 2 Min:
2 Power Snatch +
1 Full Snatch
(↑a carga)

B- WOD
I- 3 Rounds For Time:
300m Row
20 TTB
100m Run
10 Snatch (115lbs/85lbs)

II- 3 Rounds For Time:
200m Row
14 TTB
100m Run
10 Snatch (95lbs/65lbs)

C- Acessórios:
3 Rounds:
10/10 Press c/ KB
15 Banded Pull-Aparts

30/10/17 - WOD

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

B- WOD
I- For Time:
400m Run
10 Wall Walk
400m Run
30 Burpees
400m Run
60 Lunges

II- For Time:
300m Run
5 Wall Walk
300m Run
20 Burpees
300m Run
40 Lunges

C- Acessórios:
10 Min AMRAP:
15 Push Up
20 V- Ups

28/10/17 - WOD

A- Força:

5x10

Romanian 

Deadlift

B- WOD

I- For Time:

100 Abmat

80 Superman

60 Burpees

40 KTE

20 Wall Walk

II- For Time:
80 Abmat
60 Superman
40 Burpees
20 KTC
5 Wall Walk

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

27/10/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
I- EMOM 12 Min:
Min Ímpar: 200m Run
Min Par: 10 OHS (95lbs/65lbs)

II- EMOM 12 Min:
Min Ímpar: 100m Run
Min Par: 10 OHS (75lbs/55lbs)

C- Acessórios:
4 Rounds:
15/10 Cal Bike/Ski
20 Hollow Rocks

26/10/17 - WOD

A- Ginástica:
I- For Time:
5 Rope Climb Legless

II- Prática Rope Climb

B- WOD
12 Min AMRAP:
1 Rope Climb
15 DB Thrusters
200m Row
I (50lbs/35lbs)
II (40lbs/25lbs)

C- Acessórios:
3 Rounds:
10/10 Press KB
10/10 DL Unilateral

25/10/17 - WOD

A- LPO:
EMOM 10 Min:
3 Clean
- até 50% RM;
- trabalhar recuperação do HG;

B- WOD
I- For Time:
400m Row
Rest 1 Min
800m Run
Rest 2 Min
1200m Row
Rest 3 Min
1600m Run

II- For Time:
300m Row
Rest 1 Min
600m Run
Rest 2 Min
800m Row
Rest 3 Min
1000m Run

C- Acessórios:
3 Rounds:
15 Pull Down
15 Leg Raiser (Rack)

24/10/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
I- 3 Rounds For Time:
200m Run
15 HSPU
200m Run
15 Deadlift (225lbs/155lbs)

II- 3 Rounds For Time:
200m Run
15 HRPU
100m Run
15 Deadlift (185lbs/105lbs)

C- Acessórios:
For Time:
21-15-9
Sprawl
V-Ups

23/10/17 - WOD

A- Vol. Ginástica:
4 Sets 2 min:
Máx TTB Unbroken

* 4 Sets ou até completar 80 Reps

B- WOD
I- For Time:
10 Pull Up
15 Thrusters
20 Pull Up
25 Front Squat
30 Pull Up
35 Back Squat
(115lbs/85lbs)

II- For Time:
10 Pull Up
15 Thrusters
15 Pull Up
25 Front Squat
25 Pull Up
35 Back Squat
(85bs/55lbs)

C- Acessórios:
3 Rounds:
15 El. Lateral
30seg/30seg
Propriocepção
Med Ball OH

21/10/17 - WOD

A- Força:
5-4-3-2-1
OHS

B- WOD
I- 4 Rounds For Time:
200m Run
20 Box Jump (24/20)
200m Row
10 Snatch (95lbs/65lbs)

II- 3 Rounds For Time:
200m Run
20 Box Jump (24/20)
200m Row
10 Snatch (75lbs/55lbs)

C- Acessórios:
Tabata (16 Rounds)

Abmat

Leg Raiser

20/10/17 - WOD

A- Ginástica:
5 Sets 2 Min:
Máx Pull Up Unbroken

B- WOD
I- 3 Rounds For Time:
300m Run
15 HSPU Strict
200m SadBag Run (G/P)
10 Ring Dips

II- 3 Rounds For Time:
300m Run
15 HSPU/HRPU
100m SadBag Run (G/P)
10 Ring Dips/Bench Dips

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

19/10/17 - WOD

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

B- WOD
I- 5 Rounds For Time:
20 Wall Ball (20/14)
15 DB Clean (50lbs/35lbs)
10 Push Jerk (135lbs/95lbs)

II- 4 Rounds For Time:
20 Wall Ball (14/10)
15 DB Clean (40lbs/25lbs)
10 Push Jerk (95lbs/65lbs)

C- Acessórios:
10 Min AMRAP:
30 DU
20 Squat
10 V-Ups

18/10/17 - WOD

A- Força:
10-8-6-4-2
Sumo Deadlift

B- WOD
I- 3 Rounds For Time:
12 C2B
21 KB Swing (70lbs/53lbs)
400m Run

II- 3 Rounds For Time:
12 Pull Up
200m Run
21 KB Swing (53lbs/35lbs)
200m Run

C- Acessórios:
3 Rounds:
15 El Lateral
10/10 Press KB

17/10/17 - WOD

A- Ginástica:
EMOM 10 min:
Ímpar: 45 Seg HS Hold
Par: 30 Seg L-Sit

B- WOD
10 Min AMRAP:
15 Back Squat
30 DU
I- (115lbs/85lbs)
II- (75lbs/55lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
12 Floor Wipers

16/10/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
I - 12 Min AMRAP:
10 Cal Row
16 Pistols
20 HRPU

II - 12 Min AMRAP:
10 Cal Row
16 Lunges
20 Push Up

C- Acessórios:
EMOM 10 Min:
Ímpar: 200/100m Run
Par: 15/10 Sprawl

14/10/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 10 Step Up DB
Par: 20 Abmat

B- WOD
I- 4 Rounds For Time:
300m Run
20 Sprawl
10 SDHP (95lbs/65lbs)

I- 4 Rounds For Time:
200m Run
15 Sprawl
10 SDHP (75lbs/55lbs)

C- Acessórios:
3 Tentativas:
Máx DU/SU Unbroken

13/10/17 - WOD

A- Força:
15 Min p/ Achar
1 RM Snatch

B- WOD
I- AMANDA
For Time:
9-7-5
Muscle Up
Full Snatch (135lbs/95lbs)

II- For Time:
21-15-9
Pull Up C2B
18-12-6
Snatch (115lbs/85lbs)

C- Acessórios:
Tabata (16 Rounds)
Leg Raiser
Superman

11/10/17 - WOD

A- Ginástica:
EMOM 7 Min:
Min 1: 7 C2B (Strict) + 1 Sprawl
Min 2: 6 C2B (Strict) + 2 Sprawl
Min 3: 5 C2B (Strict) + 3 Sprawl
Min 4: 4 C2B (Strict) + 4 Sprawl
Min 5: 3 C2B (Strict) + 5 Sprawl
Min 6: 2 C2B (Strict) + 6 Sprawl
Min 7: 1 C2B (Strict) + 7 Sprawl

B- WOD
I- EMOM 16 Min:
Min 1: 200m Row
Rest 15 Seg.
Min 2: 12 Burpees
Rest 15 Seg
Min 3: 50 D.U.
Rest 15 Seg
Min 4: 12 TTB
Rest 15 Seg

II- EMOM 16 Min:
Min 1: 100m Row
Rest 15 Seg.
Min 2: 8 Burpees
Rest 15 Seg
Min 3: 30 D.U.
Rest 15 Seg
Min 4: 8 TTB
Rest 15 Seg

C- Acessórios:
5 Tiros de 30 Seg Bike
Rest 1 Min.

10/10/17 - WOD

A- LPO:
5 Sets 2 Min:
3x1 Hang Squat Snatch

B- WOD
For Time:
21-15-9
Hang Snatch
Overhead Squat
I- (95lbs/65lbs)
II- (75lbs/55lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
15 Bent Over Row

09/10/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I - 3 Rounds For Time:
15 Thrusters (95lbs/65lbs)
200m Run
20 Burpees
200m Run

II- 3 Rounds For Time:
12 Thrusters (75lbs/55lbs)
200m Run
15 Burpees
100m Run

C- Acessórios:
Tabata (8 rounds)
Sit Up

07/10/17 - WOD

A- Força:
5-4-3-2-1
Clean + Split Jerk

B- WOD (Partners)
1- 5 Rounds For Time:
300m Run (Juntos)
20 Clean & Jerk (135lbs/95lbs)

2- 5 Rounds For Time:
200m Run (Juntos)
14 Clean & Jerk (95lbs/65lbs)

C- Acessórios:
50/50 Abmat Lateral
50 Leg Raiser

06/10/17 - WOD

A- Força:
5x10
Back Squat

B- WOD
1- 12 Min AMRAP:
10 Ring Dips
20 Pistols
30 Russian Twist (45lbs/35lbs)

2- 12 Min AMRAP:
10 Bench Dips
20 Lunges
30 Russian Twist (35lbs/25lbs)

C- Acessórios:
5 RFT:
200m Run
15 KB Swing

05/10/17 - WOD

A- WOD
1- 3 Rounds For Time:
15 Jerk (115lbs/85lbs)
30 Sit Up
400m Run

2- 3 Rounds For Time:
15 Jerk (95lbs/65lbs)
20 Sit Up
300m Run

B- Acessórios:
5 Rounds For Time:
30 D.U.
8 Burpees

C- Fortalecimento:
3 Rounds:
15 El. Lateral
10/10 DL Unilateral

04/10/17 - WOD

A- LPO:
EMOM 8 Min:
Ípar: 5 Hang Power Clean
Par: 3 Hang Squat Clean
(Até 60% RM)

B- WOD
1- For Time:
21-15-9
KTE
Hang Squat Clean
(135lbs/95lbs)

2- For Time:
21-15-9
KTE/KTC
Hang Squat Clean
(95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 Floor Press
12 Bent Over Row

03/10/17 - WOD

A- Força:
5-4-3-2-1
Push Press

B- WOD
1- 4 Sets de 4 Min:
500m Run
Máx D.U.
Rest 4 Min

1- 4 Sets de 4 Min:
400m Run
Máx S.U.
Rest 4 Min

C- Acessórios:
10 Min AMRAP:
10 Cal. Bike/Ski
15 V-Ups

02/10/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: 30 Seg. L-Sit
Par: 45 Seg. HS Hold

B- WOD
1- 4 Rounds For Time:
300m Row
25 Push Up
20 DB Snatch (45lbs/35lbs)

2- 4 Rounds For Time:
250m Row
20 Push Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
3 Rounds:
12 El. Lateral
12/12 Remada Unilateral