10/03/17 - WOD

WOD
A- EMOM 6 Min:
5 Thrusters (95lb/65lb) +
5 Burpees Over Bar

B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 KB Swing (53lb/44lb)

C- For Time:
100 Abmat

09/03/17 - WOD

WOD
A- 3 Rounds For Time:
3 Muscle Up/ Bar Muscle Up/ 9 Pull Up
5 Squat Clean (135lb/95lb)

B- For Time:
10 Muscle Up/Bar Muscle Up
20 Squat Clean (115lb/85lb)
30 Cal Row
5 Muscle Up/Bar Muscle Up
10 Squat Clean (115lb/85lb)
15 Cal Row

C- For Time:

1900m Run

08/03/17 - WOD

07/03/17 - WOD

WOD
A- For Time:
20 Deadlift (185lb/145lb)
100m Run
15 Deadlift (185lb/145lb)
100m Run
10 Deadlift (185lb/145lb)
100m Run
5 Deadlift (185lb/145lb)
100m Run
(Cap 8 Min)

B- 10 Min. AMRAP:
30 Double Under
15 Wall Ball (20/14)

C- For Time:
80 Lunges OH Plate (45lb/35lb)
* - Quebrou ou Desceu o Plate,  3 Burpees

06/03/17 - WOD

WOD
A- 8 Min. AMRAP:
Escada Crescente (1,1/2,2/3,3...)
Pull Up C2B
HSPU

B- 4 Rounds For Time:
300m Row
15 Pull Up
10 OHS (95lb/65lb)

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

03/03/17 - WOD

WOD
A- EMOM 10 Min:
Escada decrescente de 10 a 1:
Clean (95lb/65lb)

B- 2 Rounds For Time:
600m Run
30 Burpee Plate Jump Over (45/35)
20 Pull Up

C- EMOM 10 Min:
ODD: 20 Abmat
Even: 25 Russian Twist (45/35)

02/03/17 - WOD

WOD
A- 10 Min. AMRAP:
30 Double Under
6  C2B

B- For Time:
1200m Run
100 Squat
80 Sit Up

C- Mobilidade:
Perna (Barra)