09/12/17 - WOD

A- LPO:
5-4-3-2-1
Cluster

B- WOD
I- 3 Rounds For Time:
15 Cal Row
12 Cluster (115lbs/85lbs)
200m Run

II- 3 Rounds For Time:
12 Cal Row
10 Cluster (95lbs/65lbs)
200m Run

C- Acessórios:
For Time:
15 Heavy MedBall Clean

08/12/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 15 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

II- 12 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

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

07/12/17 - WOD

A- Ginástica:
Por Tarefa:
5x10 Weighted Pistols
* Drills de Pistols

B- WOD
I- 13 Min AMRAP:
200m Row
14 Pistols
10 Push Jerk (155lbs/115lbs)
II- 13 Min AMRAP:
200m Row
25 Pistols
10 Push Jerk (115lbs/85lbs)

C- Acessórios:
3 Rounds:
12/12 El. Frontal
10/10 Lunges c/ Pé na caixa

06/12/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Split Jerk
(Pausa 2 Seg)
(Até 50% RM)

B- WOD
I- For Time:
50-40-30-20-10
KB Swing (53lbs/44lbs)
Sit Up

II- For Time:
45-35-25-15-5
KB Swing (44lbs/35lbs)
Sit Up

C- Acessórios:

Tabata (8 Rounds)

Cócoras

05/12/17 - WOD

A- Força:
5 x 5
Bench Press
(↑ Carga)

B- WOD (Partners)
I- 30 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.
II- 20 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.

C- Acessórios:
For Time:
50/30 Burpees

04/12/17 - WOD

A- Ginástica:
EMOM 10 Min:
(Escada decrescente)
Ímpar: 10-8-6-4-2
Strict Pull Up
Par: 16-18-22-26-30
Russian Twist

B- WOD
I- 4 Rounds For Time:
50 DU
25 Goblet Squat (53lbs/44lbs)
15 Pull Up

II- 4 Rounds For Time:
30 DU/90 SU
25 Goblet Squat (44lbs/35lbs)
12 Pull Up

C- Acessórios:
3 Rounds:
12/12 Remada Unilateral
15 Pull Down

02/12/17 - WOD

A- EMOM 10 Min:
Ímpar: 10 KB Swing + 5 Burpees
Par: 200/100m Run

B- WOD
I- 15 Min AMRAP:
15 Wall Ball (20/14)
100m SandBag Run
5 Deadlift (225lbs/155lbs)

II- 13 Min AMRAP:
15 Wall Ball (14/10)
100m SandBag Run
5 Deadlift (185lbs/115lbs)

C- Acessórios:
Mobilidade Geral