18/02/17 - WOD

WOD
A- 3 Rounds For Time:
7 Pull Up Weighted
10 Front Rack Lunges
(135lb/95lb)

B- 4 Rounds For Time:
15 Pull Up
20 DB Snatch (45lb/35lb)
300m Run

C- For Time: (Partners)
2000m Row
1600m Run
800m Bike

17/02/17 - WOD

WOD
A- EMOM 6 Min:
6 Power Snatch
(50 a 60%)

B- 3 Rounds For Time:
10 Deadlift (225lb/155lb)
300m Row
10 Deadlift
300m Run

C- 3 Rounds:
10 One Arm OH Press KB
15 Manguito Elástico
(P/ Fora)

16/02/17 - WOD

WOD

A- Strength:

10-8-6-4-2

Push Press

(50 a 90%)

B- 12 Min AMRAP:

25 Russian Twist (45/35)

20 Box Jump (24/20)

15 Hand Release Push Up

C- 3 Rounds:

20 Hollow Rocks

10 Equilíbrio 

(Mão Toca no pé Oposto)

15/02/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 10 Knees To Elbows
Even: 12 Pistol

B- 4 Rounds For Time:
300m Run
20 V-Ups
15 KB Swing (70lb/53lb)

C- 4 Rounds:
50 Double Under
20 Leg Raiser

14/02/17 - WOD

WOD
A- EMOM 6 Min:
5 Squat Clean
(40 a 60%)

B- For Time:
21-15-9
Handstand Push Up
Squat Clean (115lb/75lb)

C- 3 Rounds:
15 El. Lateral
15 Oblíquo c/ KB

13/02/17 - WOD

WOD
A- Strength:
10-8-6-4-2
Front Squat

B- 5 Rounds For Time:
60 Seg. Máx Cal. Row
Burpees
* Completar 40 Reps por Round.

C- 3 Rounds:
100m Walking OH Plate (45/35)

11/02/17 - WOD

WOD
A- 18 Min. AMRAP:
15 Box Jump (24/20)
12 Push Press (115lb/75lb)
9 Toes To Bar

B- 2 Rounds For Time:
50 Wall Ball (20/14)
100 Double Under

C- Tabata (8 Rounds)
Russian Twist (45lb/35lb)