31/03/17 - WOD

A- Strength:
10-8-6-4-2
Deadlift
(70% a 90% RM)

B- WOD
13 Min AMRAP:
40 Double Under
200m Run
15 KB Swing (53lbs/44lbs)

C- Acessório:
For Time:
2000m Row

30/03/17 - WOD

A- Ginas. Hab.
EMOM 12 Min:
Min 1: 5 Strict Pull Up
Min 2: 5 Kipping Pull Up
Min 3: 5 Butterfly Pull Up

B- WOD
5 Rounds de 2 Min:
12 Burpees + Máx HSPU
Rest 1 Min.

C- Acessório:
3 Rounds:
10 Deadlift Unilateral

29/03/17 - WOD

A- Strength:

5-4-3-2-1

Split Jerk

B- WOD

4 Rounds For Time:

300m Run

20 Box Jump (24/20)

10 Shoulder To Overhead (135lbs/95lbs)

C- Acessório:

10 TGU KB

28/03/17 - WOD

A- Strength:
10-8-6-4-2
Back Squat
(70% a 90% RM)

B- WOD
12 Min. AMRAP:
20 Walking Lunges OH Plate (45lbs/35lbs)
14 KTE
7 Power Clean (135lbs/95lbs)

C- Acessório:
Tabata
Cal Bike

27/03/17 - WOD

A- WOD

For Time:

800m Run

800m Row

200 Double Under

Rest 3 Min.

400m Run

400m Row

100 Double Under

B- Vol. Ginas:

EMOM 12 MIN:

Min 1: 20/15 Sit Up

Min 2: 20/15 Leg Raiser

Min 3: 20 R. Twist (45lbs/35lbs)

C- Acessórios:

3 Rounds:

15 Floor Press DB

10/7 Pull Up Strict

24/03/17 - WOD

A- Hab. Ginástica:
10 Min. AMRAP:
30 Seg Handstand Hold
10 Kipping Handstand Push UP
5 Strict Handstand Push Up

B- WOD
For Time:
20 a 2
KB Swing (53lbs/44lbs)
1  a 10
Push Press (115lbs/75lbs)

C- Acessórios:
3 Rounds:
20 Abd (Toe Touch)
20 Superman (Alternado)

23/03/17 - WOD

A- Força Ginast.:
3 Rounds:
8 Ring Dips (Strict)
20 Reverse Lunges KB

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

C- Acessório Fort:
10 TGU (Med Ball)