19/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: Máx Strict Pull Up
Par: 45 Seg HS Hold/ Plank Hold

B- WOD
- 12 Min AMRAP:
30 Double Under
10 Kipping Pull Up
100m Run
10 Defict Push Up (45/25)

- 10 Min AMRAP:
15 Double Under
10 Kipping
100m Run
10 Push Up

C- Acessórios:
3 Rounds:
15 Pull Dowl
10 DL Unilateral KB

18/09/17 - WOD

A- Força:
5-4-3-2-1-
Front Squat

B- WOD
For Time:
21-18-15-12-9
Front Squat
Push Press
1- (115lbs/85lbs)
2- (95lbs/65lbs)

C- Acessórios:
3 Rounds:
15 Floor Press
12 Bent Over Row

16/09/17 - WOD

A- Força:
5-4-3-2-1
Overhead Squat

B- WOD
3 Rounds For Time:
10 OHS
15 TTB
400m Run
(115lbs/85lbs)

C- Acessórios:
For Time:
10 Heavy MedBall Clean (120/70/30)

15/09/17 - WOD

A- LPO:
5 Sets 2 Min:
5 Hang Snatch
(↑ a Carga)

B- WOD
3 Rounds For Time:
10 Hang Snatch
20 Deadlift
300m Row
(135lbs/95lbs)

C- Acessórios:
5 Rounds:
30 DU
20 Sit Up

14/09/17 - WOD

A- Hab. Ginástica:
5 Sets 2 Min:
3 Muscle Up Strict

* Prática de M.U.

B- WOD
4 Rounds For Time:
2 Rope Climb Legless
5 Muscle Up/ 10 Ring Dips
18 Pistols

C- Acessórios:
3 Rounds:
20 Lunges c/ KB (apoio na caixa)
12 Remada Unilateral

13/09/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 5 Cleans
Par: 5 Jerk
Até 50% RM
(Unbroken)

B- WOD
For Time:
1200/800m Run
50/40 Pull Up
20 Clean & Jerk
(135lbs/95lbs)
(115lbs/75lbs)

C- Acessórios:
3 Rounds:
10 Press c/ KB
12 Manguito El

12/09/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
10 Min AMRAP:
10 Thrusters (75lbs/55lbs)
15 Box Jump (24/20)

C- Acessórios:
For Time:
500m Bike
40 Air Squat
30 Sit Up
20 Push Up
10 Burpees