09/05/17 - WOD

A- Widow Maker:
20 Back Squat

B- WOD
3 Rounds For Time:
300m Run
15 Burpees
10 Front Squat (135lbs/95lbs)

C- Acessórios:
10 Min AMRAP:
30 Double Under
15 Box Jump

08/05/17 - WOD

A- Volume Ginast:
4 Rounds:
10/7 Strict Pull Up
Rest 30 Seg.
30 Seg L-Sit
Rest 30 Seg.

B- WOD
EMOM 16 Min:
Min 1: 10 Snatch (95lbs/65lbs)
Min 2: 10/8 Pull Up
Min 3: 10 Sumo Deadlift High Pull (95lbs/65lbs)
Min 4: 15 Push Up

C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El. Frontal (Plate)

06/05/17 - WOD

A- WOD
For Time:
800m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
600m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)

400m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)

B- Acessórios:
Tabata (16 Rounds):
Sit Up
Russian Twist (45lbs/35lbs)

05/05/17 - WOD

A- Widow Make: (6°)
20 Back Squat

B- WOD:
14 Min. AMRAP:
200m Row
12 Toes To Bar
200m Run
2 Rope Climb Legless

C- Acessórios:
For Time:
10 TGU

04/05/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
5 Rounds For Time:
20 Wall Ball (20/14)
10 Deadlift (225lbs/155lbs)

C- Acesórios:
3 Rounds For Time:
15/12 Cal Bike
15 Sprawl

03/05/17 - WOD

A- Força:
5-4-3-2-1
Clean

B- WOD
AMRAP 15 Min:
15 Box Jump Over (24/20)
10 Ring Dips
8 Power Clean (155lbs/105lbs)

C- Acessórios:
3 Rounds:
10 Pull Up Srict
20 Push Up

02/05/17 - WOD

A- Widow Maker (5°)
20 Back Squat

B- WOD
For Time:
100 Double Under
10 Thrusters (95lbs/65lbs)
80 Double Under
10 Thrusters
60 Double Under
10 Thrusters
40 Double Under
10 Thrusters
20 Double Under
10 Thrusters

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