09/10/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I - 3 Rounds For Time:
15 Thrusters (95lbs/65lbs)
200m Run
20 Burpees
200m Run

II- 3 Rounds For Time:
12 Thrusters (75lbs/55lbs)
200m Run
15 Burpees
100m Run

C- Acessórios:
Tabata (8 rounds)
Sit Up

07/10/17 - WOD

A- Força:
5-4-3-2-1
Clean + Split Jerk

B- WOD (Partners)
1- 5 Rounds For Time:
300m Run (Juntos)
20 Clean & Jerk (135lbs/95lbs)

2- 5 Rounds For Time:
200m Run (Juntos)
14 Clean & Jerk (95lbs/65lbs)

C- Acessórios:
50/50 Abmat Lateral
50 Leg Raiser

06/10/17 - WOD

A- Força:
5x10
Back Squat

B- WOD
1- 12 Min AMRAP:
10 Ring Dips
20 Pistols
30 Russian Twist (45lbs/35lbs)

2- 12 Min AMRAP:
10 Bench Dips
20 Lunges
30 Russian Twist (35lbs/25lbs)

C- Acessórios:
5 RFT:
200m Run
15 KB Swing

05/10/17 - WOD

A- WOD
1- 3 Rounds For Time:
15 Jerk (115lbs/85lbs)
30 Sit Up
400m Run

2- 3 Rounds For Time:
15 Jerk (95lbs/65lbs)
20 Sit Up
300m Run

B- Acessórios:
5 Rounds For Time:
30 D.U.
8 Burpees

C- Fortalecimento:
3 Rounds:
15 El. Lateral
10/10 DL Unilateral

04/10/17 - WOD

A- LPO:
EMOM 8 Min:
Ípar: 5 Hang Power Clean
Par: 3 Hang Squat Clean
(Até 60% RM)

B- WOD
1- For Time:
21-15-9
KTE
Hang Squat Clean
(135lbs/95lbs)

2- For Time:
21-15-9
KTE/KTC
Hang Squat Clean
(95lbs/65lbs)

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

03/10/17 - WOD

A- Força:
5-4-3-2-1
Push Press

B- WOD
1- 4 Sets de 4 Min:
500m Run
Máx D.U.
Rest 4 Min

1- 4 Sets de 4 Min:
400m Run
Máx S.U.
Rest 4 Min

C- Acessórios:
10 Min AMRAP:
10 Cal. Bike/Ski
15 V-Ups

02/10/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ípar: 30 Seg. L-Sit
Par: 45 Seg. HS Hold

B- WOD
1- 4 Rounds For Time:
300m Row
25 Push Up
20 DB Snatch (45lbs/35lbs)

2- 4 Rounds For Time:
250m Row
20 Push Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
3 Rounds:
12 El. Lateral
12/12 Remada Unilateral