01/07/17 - WOD

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

B- WOD
3 Rounds For Time:
60 Double Under
30 Russian Twist (45lbs/35lbs)
15 Cleans (115lbs/85lbs)

C- Acessórios:
Mobilidade (Lombar e Perna)

30/06/17 - WOD

A- LPO:
Overhead Squat
(Pontos de Performance)

B- WOD
For Time:
21-18-15-12-9
OHS (95lbs/65lbs)
Burpee Over Bar

C- Acessórios:
3 Rounds:
15 Maguito c/ Elást.
25 Russian Twist (45/30)

29/06/17 - WOD

A- Força:
10-8-6-4-2
Push Press

B- WOD
5 Rounds:
1 Min. Máx Cal. Row,
Completar 45 Reps com
Box Jump (30/24)

C- Acessórios:
10 TGU

28/06/17 - WOD

A- Ginástica:
Pull Up Strict
(Progressão)

B- WOD
5 Min. AMRAP:
50/30 Double Under
12/10 Pull Up
Rest 2 Min.
5 Min. AMRAP:
10 Front Rack Lunges
100m Run
(115lbs/85lbs)

C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike

27/06/17 - WOD

A- LPO:
EMOM 9 Min:
1 ao 3 Min: 5 Hang Snatch
4 ao 6 Min: 4 Hang Squat Snatch
7 ao 9 Min: 3 Snatch (Pausa 2 Seg)

B- WOD
Isabel
For Time:
30 Snatches
(135lbs/95lbs)

C- Acessórios:
3 Rounds:
10 DL Unilateral
12 El Lateral

26/06/17 - WOD

A- Força:
5 Sets 2 Min:
5 OHS
(Subindo a Carga)

B- WOD
2 Rounds AMRAP:
2 Min. Máx KB Swing (70lbs/53Lbs)
1 Min Rest
2 Min. Máx Cal Row
1 Min Rest
2 Min. Máx HRPU
1 Min Rest

C- Acessórios:
For Time:
100 Sit Up

24/06/17 - WOD

A- Simulação:
2 Rounds:
12 Deadlift
9 Hang Clean
6 Push Jerk
100m Run
(75lbs/55lbs)

B- WOD
(DT + Run)
5 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Push Jerk
200m Run
(155lbs/105lbs)

C- Acessórios:
Mobilidade