11/09/17 - WOD

A- WOD (Equipe)
3 Rounds For Time:
500m Row  / 300m Row
20 Burpees / 10 Burpees
300m Run  / 200m Run

B- Ginástica:
EMOM 10 Min:
Ímpar: 20/15 V-Ups
Par: 20/15 Hollow Rocks

C- Acessórios:
3 Rounds:
10 DL Unilateral KB
10 Stalder Leg Lift

09/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 12/8 Ring Dips
Par: 20/15 Push Up

B- WOD

14 Min AMRAP:

25 Double Under

200m SandBag Run (G/P)

15 V-Ups

10 Pull Up

 C- Acessórios:

4 Rounds For Time:

300m Row

Rest 1 Min 

08/09/17 - WOD

A- Força:
10-8-6-4-2
Deadlift

B- WOD
4 Rounds For Time:
10 SDHP (95lbs/65lbs)
20 Wall Ball (20/14)

C- Acessórios:
10 Min AMRAP
100m Run
15 Abmat

06/09/17 - WOD

A- LPO:
5 Sets 2 Min:
1 Power Clean + 1 Push Jerk
1 Hang Clean + 1 Split Jerk

B- WOD
For Time:
10 Clean & Jerk
100m Run
8 Clean & Jerk
200m Run
6 Clean & Jerk
300m Run
4 Clean & Jerk
400m Run
2 Clean & Jerk
600m Run
(155lbs/115lbs)

C- Acessórios:
For Time:
10 TGU

05/09/17 - WOD

A- WOD
10 Min AMRAP:
6 Pull Up Strict
12 Burpees
18 Jump Lunges

B- WOD 2
For Time:
50-40-30-20-10
DU
25-20-15-10-5
Leg Raiser

C- Acessórios:
3 Rounds:
El Lateral
El Frontal

04/09/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
4 Rounds For Time:
10 HSPU
12 Back Squat (135lbs/95lbs)
300 Run

C- Acessórios:
3 RFT:
12 Cal Bike/Ski
20 Sit Up

02/09/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Cleans +
2 Squat Cleans
(Aumentando carga)

B- WOD
EMOM 20 Min:
Min 1: 6 Cleans (135lbs/95lbs)
Min 2: 20/15 HRPU
Min 3: 200/100m Run
Min 4: 20 Goblet Squat (53lbs/44lbs)
Min 5: 20 Abmat

C- Acessórios:
5 Rounds:
200m SandBag Run
Rest 1 Min