30/09/17 - WOD

A- WOD (Partners)
Buy In
1000m Run

3 Rounds:
30 Wall Ball (20/14)
40 KB Swing (53lbs/44lbs)
50 Russian Twist (45lbs/25lbs)

Cash Out
1000m Row

B- Acessórios:
Bring Sally Up - Leg Raiser

29/09/17 - WOD

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

B- WOD
1- For Time:
400m Run
30 Abmat
15 Full Snatch (115lbs/85lbs)
300m Run
20 Abmat
10 Full Snatch
200m Run
10 Abmat
5 Full Snatch

2- For Time:
300m Run
25 Abmat
15 Snatch (95lbs/65lbs)
200m Run
15 Abmat
10 Snatch
100m Run
10 Abmat
5 Snatch

C- Acessórios:
3 Rounds:
12 El Lateral
10/10 Press KB

28/09/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 6 Weighted Pull Up
Par: 10 Step Up DB

B- WOD
1- 12 Min AMRAP:
20 Box Jump (24/20)
15 Cal Row
10 Pull Up C2B

2- 10 Min AMRAP:
15 Box Jump (24/20)
12 Cal Row
8 Pull Up

C- Acessórios:
4 Series:
10 Rower Pikes

27/09/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
1- For Time:
21-15-9
HSPU
V-Ups
Burpees

1- For Time:
21-15-9
HRPU
Sit Up
Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Aparts
15/15 Manguito (Fora)

26/09/17 - WOD

A- Força:
5x10
Front Rack Lunges

B- WOD
1- EMOM 12 Min:
Min 1: 15 TTB
Min 2: 20 Weighted Lunges
Min 3: 50 D.U.

2- EMOM 12 Min:
Min 1: 10 TTB
Min 2: 20 Lunges
Min 3: 30 D.U./ 90 S.U.

C- Acessórios:
50/50 Abmat Lateral

25/09/17 - WOD

A- Força:
5 x 5
Romanian
Deadlift

B- WOD
1- 3 Rounds For Time:
400m Run
20 SDHP KB (70lbs/53lbs)
10 Deadlift (225lbs/155lbs)

2- 3 Rounds For Time:
300m Run
20 SDHP KB (53lbs/44lbs)
10 Deadlift (185lbs/125lbs)

C- Acessórios:
5 Rounds:
30 J. Jack
15 Arch Rocks
10 Push Up

23/09/17 - WOD

A- Téc Ginástica:
Rope Climb

B- WOD
1- 5 Rounds For Time:
200m Run
20 DB OH Lunges (40lbs/25lbs)
2 Rope Climb

2- 4 Rounds For Time:
200m Run
20 Lunges
1 Rope Climb/10 Ring Row

C- Acessórios:
10 Min AMRAP:
5 Sprawl
10 M. Climber
15 Leg Raiser