01/02/17 - WOD

WOD
A- Strength:
5-4-3-2-1
Push Press

B- 5 Rounds For Time:
250m Row
20 Box Jump (24/20)
15 KB Swing (70lb/53lb)

C- 10 Mim. AMRAP:
400m Bike
20 Push Up

31/01/17 - WOD

WOD
A- 4 Rounds:
10 Front Rack Lunges
30 Seg. L-Sit

B- 4 Rounds For Time:
300m Run
20 Wall Ball (20/14)
15 Kness To Elbows

C- 3 Rounds:
6 TGU
10 Stalder Leg Lift
(El. Pernas Sentado)

30/01/17 - WOD

WOD
A- EMOM 6 Min:
ODD: 5 Balance Snatch
Even: 5 Snatch "Lento"
(40 a 60% RM)

B- 4 Rounds AMRAP:
1 Min Cal Row
15 Seg Rest
1 Min Burpees
15 Seg Rest
1 Min Rope Climb
15 Seg Rest
1 Min Abmat
15 Seg Rest

C- 10 Min. AMRAP:
100m Run
10 DB Snatch

28/01/17 - WOD

WOD
A- Strength:
8 Pull Up (Weighted))
5 Defict HSPU Strict

B- EMOM 15 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 12/10 Pull UP
Min 3: 10/7 Handstand Push Up

C- TABATA:
Cal Bike

27/01/17 - WOD

WOD
A- EMOM 10 Min:
ODD: 6 Power Clean
Even: 4 Squat Clean
(135lb/95lb)

B- 12 Min AMRAP:
5 Power Clean (155lb/115lb)
10 Ring Dips
200m Run

C- 3 Rounds
12 Floor Press DB
12 Remada Unilateral no Banco

26/01/17 - WOD

WOD
A- EMOM 6 Min:
6 Overhead Squat +
5 Burpees Over Bar
(95lb/65lb)

B- 10 Min AMRAP:
15 Snatch (75lb/55lb)
30 Double Under
(Open 14.1)

C- 3 Rounds
10 Single Arm OH Press KB

25/01/17 - WOD

WOD
A- 6 Rounds For Time:
5 Pull Up Strict
5 Ring Dips

B- 2 Rounds For Time:
800m Run
Rest 1 Min.
600m Row
Rest 1 Min.
100 Double Under
Rest 1 Min.

C- For Time: (Trios)
100 Cal Bike