21/03/17 - WOD

A- Força:
EMOM 8 Min:
1 ao 4 Min:
3 Hang Power Clean
5 ao 8 Min:
2 Hang Squat Clean
(70% a 80% RM)

B- WOD
4 Rounds For Time:
300m Row
12 Pull Up
6 Hang Squat Clean
(135lbs/95lbs)

C- Acessório Cond:
10 Min AMRAP:
10 Cal Bike
10 Burpees

20/03/17 - WOD

A- Volume:
EMOM 8 Min:
1 ao 4 Min:
5 Hang Power Snatch
5 ao 8 Min:
4 Hang Squat Snatch
(50 a 60% RM)

B- WOD
4 Rounds For Time:
300m Run
12 Toes To Bar
6 Hang Squat Snatch
(95lbs/65lbs)

C- Acessório - Cond:
EMOM 10 Min:
ODD: 50/30 DU
Even: 200/100m Run

17/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Hang Clean
Even: 3 Hang Squat Clean
(50 a 60% RM)

B- 10 Min AMRAP:
2 Rounds:
4 Clean (95lbs/65lbs)
30 Double Under
2 Rounds:
6 Clean
40 Double Under
2 Rounds:
8 Clean
50 Double Under
2 Rounds:
10 Clean
60 Double Under
2 Rounds:
12 Clean
70 Double Under

C- TABATA (16 Rounds)
- Sit Up
- Superman

16/03/17 - WOD

WOD
A- 5 Rounds For Time:
5 Deadlift (225lbs/155lbs)
5 Burpees Over Bar

B- 3 Rounds For Time:
400m Run
10 Ring Dips
20 KB Swing (70lbs/53lbs)

C- 3 Rounds:
15 El Lateral DB
20 V-Ups

15/03/17 - WOD

WOD
A- 4 Rounds:
10 Pull Up
50 Double Under
(Unbroken)

B- For Time:
21-15-9
Thrusters (95lbs/65lbs)
Box Jump (24/20)

C- For Time:
1900m Run

14/03/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 2 Snatch Push Press
                         +
           3 OHS (Pausa 3 Seg.)
Even: 5 Hang Snatch
             (45 a 55% RM)

B- 12 Min. AMRAP:
5 Hang Snatch (135lbs/95lbs)
10 Handstand Push Up
15 Cal Row

C- EMOM 6 Min:
ODD: 40 Seg. Plank Hold
Even: 5 Single Arm OH Press KB
           (cada lado)

13/03/17 - WOD

WOD

A- Strength:
10-8-6-4-2
Back Squat

B- 10 Min. AMRAP:
200m Run
15 V-Ups
1 Rope Climb

C- 4 Rounds:
25 Wall Ball (20/14)
Unbroken