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)

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)

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

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

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

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

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