18/01/17 - WOD

A- LPO:

5 Sets 2 Min:

3 Single Snatch

(↑ Carga)

B- WOD

I- 3 Rounds For Time:

400m Run

15 C2B

10 Snatch (135lbs/95lbs)

II- 3 Rounds For Time:

300m Run

12 Pull Up

10 Snatch (95bs/65lbs)

C- Acessórios:

6 Rounds:

30 DU/60 SU

10 Push Up

17/01/18 - WOD

A- Força:
5 Sets 2 Min:
10 Deadlift
(↑ Carga)

B- WOD
I- 3 Sets 7 Min:
500m Run
400m Row
Rest do Tempo o Máx:
10 Wall Ball (20/14)
10 Russian Twist (45lbs/35lbs)
Rest 3 Min

II- 3 Sets 7 Min:
400m Run
300m Row
Rest do Tempo o Máx:
10 Wall Ball (14/10)
10 Russian Twist (25lbs/15lbs)
Rest 3 Min

C- Acessórios:
3 Rounds:
12/12 Remanda Unilateral
15 Pull Down

16/01/18 - WOD

A- WOD (Partners)
20 Min AMRAP:
50 Abmat
40 Box Jump (24/20)
30 Squat
20 Burpees
10  Strict Pull Up/Pull Up

B- Core: (Cap 10 Min)
3 Rounds Por Trabalho:
15 Leg Raiser (Rack)
20 Seg L-Sit
30 Seg OH Hold KB

C- Acessórios:
3 Rounds:
15 Manguito (Fora)
15 Arch Rocks

15/01/18 - WOD

A- Res. de Força:
4 Sets:
1 Min Máx (UBK) Push Press
1 Min Rest
I- (135lbs/95lbs)
II- (95lbs/65Lbs)

B- WOD
I- 5 Rounds For Time:
300m Run
10 HSPU
6 Clean (155lbs/105lbs)

II- 5 Rounds For Time:
200m Run
10 DB Push Press (35lbs/20lbs)
6 Clean (115lbs/85lbs)

C- Acessórios:
5 Rounds:
0.3 Bike/100m Ski
10 Sit Up
5 Sprawl

13/01/18 - WOD

A- Ginástica:
For Time:
10 Rope Climb

B- WOD
I- 3 Rounds For Time:
30 Wall Ball (20/14)
30 Reverse Lunges

II- 3 Rounds For Time:
25 Wall Ball (20/14)
24 Reverse Lunges

C- Acessórios:
5 Sprint :
200m Run
Rest 1 Min

12/01/18 - WOD

A- Força:
4x10
OHS
(↑ a Carga)

B- WOD
I- 3 Rounds For Time:
400m Run
20 Pul Up
10 OHS (115lbs/85lbs)

II- 3 Rounds For Time:
300m Run
15 Pul Up
10 OHS (95lbs/65lbs)

C- Acessórios:
3 Rounds:
15/15 Manguito
10/10 Press KB

11/01/18 - WOD

A- LPO
4x10
DB Push Jerk
(↑ a Carga)

B- WOD
I- For Time:
500m Run
400m Row
100 D.U.
Rest 1 Min.
100 D.U.
400m Row
500m Run

II- For Time:
400m Run
300m Row
50 D.U./150 S.U.
Rest 1 Min.
50 D.U./150 S.U.
300m Row
400m Run

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