21/11/17 - WOD

A- LPO
EMOM 10 Min:
Ímpar: 3 Push Jerk
Par: 3 Split Jerk
(até 50% RM - Pausa 2 Seg.)

B- WOD
I- For Time:
90 Push Up
70 Pull Up
* A cada 2 Min, 100m Run

II- For Time:
70 Push Up
50 Pull Up
* A cada 2 Min, 100m Run

C- Acessórios:
3 Rounds
12 El. Lateral
12 El Frontal

20/11/17 - WOD

A- Força:
5x5
Back Squat
(↑ Carga)

B- WOD
Randy
For Time:
75 Snatch
I (75lbs/55lbs)
II (65lbs/45lbs)

C- Acessórios:
3 Rounds:
20 Sit Up
1 Min Plank Hold

17/11/17 - WOD

A- LPO:
5x5
Bech Press

B- WOD
I-5 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (115lbs/85lbs)

II-4 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (95lbs/65lbs)

C- Acessórios:
For Time:
1900m/1200m Run

16/11/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Full Snatch
(↑ Carga)

B- WOD
I-10 Min AMRAP:
1 Rope Climb Legless
15 KB Swing (53lbs/44lbs)
200m Run

II-10 Min AMRAP:
10 Ring Row
15 KB Swing (44lbs/35lbs)
200m Run

C- Acessórios:
Tabata (16 Rounds)
Sit Up
Leg Raiser

14/11/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 4 Rounds For Time:
10 C2B
16 DB Snatch (50lbs/35lbs)

II- 4 Rounds For Time:
10 Pull Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
5 Rounds:
50/30 DU
15 V- Ups

13/11/17 - WOD

A- Ginástica:
EMOM 6 Min:
30 On/ 30 Off
Máx HSPU

B- WOD
I- 3 Rounds For Time:
10 OHS (115lbs/85lbs)
15 Burpees
300m Run

II- 3 Rounds For Time:
10 OHS (95lbs/65lbs)
100m Run
12 Burpees
200m Run

C- Acessórios:
3 Rounds:
15 Shoulder Press DB
15 Flexão Joelho (Elast)

11/11/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
I- For Time:
1000m Run
5 Rounds:
10 Deadlift (225lbs/155lbs)
15 Box Jump (24/20)

II- For Time:
600m Run
4 Rounds:
10 Deadlift (185lbs/105lbs)
15 Box Jump (24/20)

C- Acessórios:
3 Rounds:
12 El Frontal
15 Leg Raiser (Rack)