10/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Bench Press
5-4-3-2-1
Bent Over Row
(Remada Curvada)

B- 3 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Jerk
(155lb/115lb)

C- 10 Min. AMRAP:
30 D.U.
10 Cal Bike

09/02/17 - WOD

WOD
A- 12 Min. AMRAP:
5 Bar Muscle Up
20 Hollow Rocks
20 Arch Rocks

B- For Time:
21-15-9
Thrusters (95lb/65lb)
Cal Row
Pull Up C2B

C- 3 Rounds:
10 Single Arm OH Press KB
10 Manguito c/ Elástico (Dentro/Fora)

08/02/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 3 Hang Muscle Snatch
Even: 3 Hang Snatch
(45lb/35lb)

B- 3 Rounds For Time:
10 Hang Snatch (115lb/75lb)
300m Run

C- 3 Rounds:
15 El. Lateral
10 Remanda Unilateral Banco

07/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Overhead Squat
(50% a 100% RM)

B- 4 Rounds For Time:
30 Abmat
20 Lunges OH Plate (45lb/35lb)
10 Ring Dips

C- For Time:
20 a 2
Russian Twist (45/35)
1 a 10
Sprawl

06/02/17 - WOD

WOD
A- EMOM 9 Min:
Min 1: 50/30 Double Under
Min 2: 20/15 SDHP KB (70lb/53lb)
Min 3: 10/08 Burpee Step Up (24/20)

B- 15 Min. AMRAP:
5 HSPU
10 Toes To Bar
15 Box Jump (24/20)

C- 3 Rounds:
15 Sit Up Plate
10 Superman (Pausa 3")

04/02/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 10 Deadlift
Even: 5 Front Squat
(60% a 80% RM FS)

B- 12 Min. AMRAP:
10 Toes To Bar
14 Lunges OH Plate (45lb/35lb)
20 Push Up

C- 3 Rounds:
15 El. Lateral DB
10  Stalder Leg Lift

03/02/17 - WOD

WOD
A- AMRAP 15 Min:
10 Sprawl
5 Muscle Up

B- 4 Rounds:
3 Min AMRAP:
300m Run +
Max Cal Row
Rest 1 Min.

C- Tabata (16 Rounds)
- V- Ups
- Plank Hold