09/01/18 - WOD

A- LPO:
5 Sets 2 Min:
1 Complex:
2 Power Clean +
1 Hang Squat Clean +
2 Front Squat
(↑ a Carga)

B- WOD
I- 12 Min. AMRAP:
10 Power Clean
8 Burpees
6 Hang Squat Clean
100m Run
(135lbs/95lbs)

II- 12 Min. AMRAP:
8 Power Clean
6 Burpees
4 Hang Squat Clean
100m Run
(95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 El. Lateral
10 Stalder Leg Lift

08/01/18 - WOD

A- Força:
4x10
Back Squat
(↑ Carga)

B- WOD
I- 3 Rounds For Time:
50 D.U.
40 Squat
30 HRPU
20 KTE
200m Run

II- 3 Rounds For Time:
30 D.U./90 S.U.
30 Squat
25 Push Up
20 KTE/KTC
100m Run

C- Acessórios:
Tabata (8 Rounds)
Sit Up

06/01/18 - WOD

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

B- WOD
For Time:
21-15-9
Pull Up
Snatch
I- (115lbs/85lbs)
II- (95lbs/65lbs)

C- Acessórios:
12 Remada Curvada
15/15 Manguito (Fora)

05/01/18 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
I- 3 Rounds For Time:
30 Abmat
30 KB Swing (53lbs/44lbs)
300m Run

II- 3 Rounds For Time:
25 Abmat
25 KB Swing (44lbs/35lbs)
200m Run

C- Acessórios:
7 Min AMRAP: (Escada Crescente)
1, 1, 2, 2, 3, 3...
-Sprawl
-Push Up

04/01/18 - WOD

A- Ginástica:
10 Min AMRAP:
12 Pistols/Lunges
12 Leg Raiser

B- WOD
I- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(135lbs/95lbs)

II- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(95lbs/65lbs)

C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El. Frontal

03/01/18 - WOD

A- Força:
10-8-6-4-2
Front Squat

B- WOD
I- 3 Rounds For Time:
300m Run
15 HSPU
10 DB Thrusters (45lbs/30lbs)

II- 3 Rounds For Time:
200m Run
15 HRPU
100m Run
10 DB Thrusters (35lbs/20lbs)

C- Acessórios:
4 "Tiros" 30 Seg Bike
- Rest 1 Min

02/01/18 -WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 3 Pull Up (Strict)/ Kipping + 6 Push Up + 8 Step Up
Par: 200/100m Run

B- WOD
I- 5 Rounds For Time:
8 Pull Up C2B
12 SDHP KB (53lbs/44lbs)
16 V- Ups
20 Box Jump (24/20)

I- 4 Rounds For Time:
8 Pull Up
12 SDHP KB (44lbs/35lbs)
16 Sit Up
20 Box Jump (24/20)

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