11/04/17 - WOD

A- Força de Ginástica:
For Time:
40 HSPU Strict

B- 5 Rounds For Time:
10 Pull Up C2B
15 Push Press (95lbs/65lbs)
300m Row

C- Acessório:
3 Rounds:
15 Manguito com Elástico
(Rotação para fora e para dentro)

10/04/17 - WOD

A- LPO
EMOM 9 Min:
Min. 1 ao 4: 5 Clean (60% a 80% RM)
Min. 5 Rest
Min. 6 ao 9: 3 Clean (80% a 90% RM)

B- WOD
3 Rounds For Time:
500m Run
12 Squat Clean
(135lb/95lb)

C- Acessório:
10 Min AMRAP:
30 Double Under
15 V-Ups

07/04/17 - WOD

A- LPO
EMOM 9 Min:
Min 1 ao 3: 5 Power Snatch
Min 4 ao 6: 4 Hang Snatch
Min 7 ao 9: 3 Full Snatch
(40 a 60% RM)

B- WOD
3 Rounds For Time:
400m Run
21 V-Ups
12 Snatch (115lbs/75lbs)

C- Acessório:
7 Pull Up Strict
15 Floor Press DB

06/04/17 - WOD

A- LPO
10-8-6-4-2
Cluster
(50 a 90% RM)

B- WOD
Fran
For Time:
21-15-9
Thrusters (95lbs/65lbs)
Pull Up

C- Acessório:
3 Rounds:
10 DL Unilateral
10 One Arm OH Press KB

05/04/17 - WOD

A- Vol. Ginast.:
10 Min AMRAP:
10 TTB (Unbroken)
5 Defict HSPU Unbroken (45/35)

B- WOD
4 Rounds For Time:
50 Double Under
20 Pistol
10 Deadlift (225lbs/155lbs)

C- Acessório:
10 Min AMRAP:
300m Run
15 HRPU

04/04/17 - WOD

A- LPO
5 Sets 2 Min:
5 Clean e Jerk
(60 a 90% RM)

B- WOD
3 Rounds For Time:
400m Run
15 Burpee Box Jump (24/20)
400m Row

C- Acessório:
3 Rounds:
15 El. Lateral
10 Lunges c/pé apoiado na caixa
(cada lado)

03/04/17 - WOD

A- Força:
10-8-6-4-2
Front Squat
(60 a 90% RM)

B- WOD
12 Min. AMRAP:
20 Wall Ball (20/24)
15 KB Swing (70lbs/53lbs)
10 Lunges OH DB (45lbs/35lbs)

C- Acessório:
2 Rounds:
20 Hollow Rocks
1 Min Plank Hold (Lateral)
20 Sit Up
1 Min Plank Hold (Lateral)