01/11/17 - WOD

A- Ginastica:
EMOM 10 Min:
Ímpar: 14 Pistol/Lunges
Par: 15/10 HRPU

B- WOD
For Time:
40 KB Swing
20 DB Push Press
30 KB Swing
15 DB Push Press
20 KB Swing
10 DB Push Press
I- (53lbs/44lbs-50lbs/35lbs)
II- (44lbs/35lbs-40lbs/25lbs)

C- Acessórios:
Tabata (8 Rounds)
Bike/Ski

31/10/17 - WOD

A- LPO:
5 Sets 2 Min:
2 Power Snatch +
1 Full Snatch
(↑a carga)

B- WOD
I- 3 Rounds For Time:
300m Row
20 TTB
100m Run
10 Snatch (115lbs/85lbs)

II- 3 Rounds For Time:
200m Row
14 TTB
100m Run
10 Snatch (95lbs/65lbs)

C- Acessórios:
3 Rounds:
10/10 Press c/ KB
15 Banded Pull-Aparts

30/10/17 - WOD

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

B- WOD
I- For Time:
400m Run
10 Wall Walk
400m Run
30 Burpees
400m Run
60 Lunges

II- For Time:
300m Run
5 Wall Walk
300m Run
20 Burpees
300m Run
40 Lunges

C- Acessórios:
10 Min AMRAP:
15 Push Up
20 V- Ups

28/10/17 - WOD

A- Força:

5x10

Romanian 

Deadlift

B- WOD

I- For Time:

100 Abmat

80 Superman

60 Burpees

40 KTE

20 Wall Walk

II- For Time:
80 Abmat
60 Superman
40 Burpees
20 KTC
5 Wall Walk

C- Acessórios:
For Time:
1900m Run
1200m Run

27/10/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
I- EMOM 12 Min:
Min Ímpar: 200m Run
Min Par: 10 OHS (95lbs/65lbs)

II- EMOM 12 Min:
Min Ímpar: 100m Run
Min Par: 10 OHS (75lbs/55lbs)

C- Acessórios:
4 Rounds:
15/10 Cal Bike/Ski
20 Hollow Rocks

26/10/17 - WOD

A- Ginástica:
I- For Time:
5 Rope Climb Legless

II- Prática Rope Climb

B- WOD
12 Min AMRAP:
1 Rope Climb
15 DB Thrusters
200m Row
I (50lbs/35lbs)
II (40lbs/25lbs)

C- Acessórios:
3 Rounds:
10/10 Press KB
10/10 DL Unilateral

25/10/17 - WOD

A- LPO:
EMOM 10 Min:
3 Clean
- até 50% RM;
- trabalhar recuperação do HG;

B- WOD
I- For Time:
400m Row
Rest 1 Min
800m Run
Rest 2 Min
1200m Row
Rest 3 Min
1600m Run

II- For Time:
300m Row
Rest 1 Min
600m Run
Rest 2 Min
800m Row
Rest 3 Min
1000m Run

C- Acessórios:
3 Rounds:
15 Pull Down
15 Leg Raiser (Rack)