17/11/14

WOD

3 ROUNDS FOR TIME:

400m Run

50 Super Man

50 Goblet Squat

14/11/14

WOD

3 ROUNDS DE 1' CADA EXERCÍCIO 

WALL BALL

SDHP

BOX JUMP

PUSH PRESS

PLATE SIT UP

1' REST (APÓS OS 5 EXERCICIOS)

12/11/14

WOD

FOR TIME:

1200m Run

120 Jumping Jacks

800m Run

80 Jumping Jacks

400m Run

40 Jumping Jacks

10/11/14

WOD

"ANGIE"

FOR TIME:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

03/11/14

WOD

07 ROUNDS - For Time:

11 Deadlift

100m Sprint

29/10/14

Strenght:

5 - 5 - 5 - 5 - 5

Back Squat

Deadlift

Split Jerk


WOD

For time:

2Km Run

27/10/14

WOD

FOR TIME:

20 Box Jump

20 Pull Ups

20 Kb Swing

20 Walking Lunge Kb

20 Knees To Elbows

20 Push Press

20 Super Man

20 Wall Ball

20 Burpees

20 D.U

20/10/14

WOD

FOR TIME:

100 S.U

50 Ab Mat

100 S.U

40 Ab Mat

100 S.U

30 Ab Mat

100 S.U

20 Ab Mat

100 S.U

50 Ab Mat

100 S.U

10 Ab Mat

17/10/14

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps - For Time:


Deadlift

Floor Press

Cean

10/10/14

WOD

FOR TIME:

400m Med Ball Run

200 S.U

400m Run

200 S.U

200m Med Ball Run

100 S.U

200m Run

100 S.U

06/10/14

WOD

3 ROUNDS FOR TIME:

5 Front Squats

18 Push Ups

5 Deadlift

18 Knees To Elbows

5 Push Jerk

18 Box Jump

01/10/14

WOD

FOR TIME:

400m Run

21 Thruster

21 Pull Ups

300m Run

15 Thruster

15 Pull Ups

200m Run

9 Thruster

9 Pull Ups

29/09/14

WOD

3 ROUNDS - FOR TIME:

50 Kb Swing

1Km Run

24/09/14

WOD

FOR TIME:

20 Pull Ups

5 Bench Dips

15 Pull Ups

10 Bench Dips

5 Pull Ups

20 Bench Dips

22/09/14

WOD

FOR TIME:

30 CLEAN AND JERK

17/09/14

WOD

4 ROUNDS FOR TIME:

5 Suicide Run

20m Walking Lunge

200 S.U

15/09/14

WOD

20' AMRAP:

30 D.U

10 JUMP TIRE

10 TIRE FLIP

12/09/14

WOD


5 ROUNDS FOR TIME:

Max. Time Ring Hold

20 Slammer Ball

20 Russian Twist

10/09/14

STRENGHT: (5x3) Hang Power Clean

WOD

FOR TIME:

800m Run

400m Run Backwards

 800m Run

400m Run Backwards

08/09/14

WOD

FOR TIME:

10 - 09 - 08 - 07 - 06 - 05 - 04 - 03 - 02 - 01

V-UPS

PUSH UPS

PULL UPS

05/09/14

WOD

FOR TIME:

50 KB SWING

500m RUN

40 KB SWING

400m RUN

30 KB SWING

300m RUN

20 KB SWING

200m RUN

10  KB SWING

100m RUN

03/09/14

WOD

20' AMRAP

20 WALL BALL

400m RUN

10 KNEES TO ELBOWS

29/08/14

WOD

20' AMRAP:

400m  RUN

Max. Rep. PULL UPS

27/08/14

WOD

5 ROUNDS:

05 BACK SQUAT

05 PUSH PRESS

05 THRUSTER

20/08/14

WOD

10 SPRINTS FOR TIME:

100m RUN

REST (o necessário entre os rounds)

18/08/14

WOD

3 ROUNDS FOR TIME:

25 GHD SIT-UPS

05 CLEAN AND JERKS

15/08/14

WOD

3 ROUNDS - FOR TIME:

50 SQUATS

15 GROUND TO OVER HEAD

400m RUN

11/08/14

WOD

FOR TIME:

25 PUSH PRESS

25 D.U

15 PUSH PRESS

50 D.U

5 PUSH PRESS

100 D.U

08/08/14

WOD

5 ROUNDS FOR TIME

10 BURPEES BOX JUMP

1' REST EACH ROUND

04/08/14

WOD

FOR TIME

50 HANG POWER SNATCH

30/07/14

WOD

4 ROUNDS - FOR TIME

50 JUMPING JACKS

15 HOLLOW ROCKS

10 SHUTTLE RUN (10m)

15 AB MAT

28/07/14

WOD

3 ROUNDS - FOR TIME

400m RUN

21 KB SWING

12 PULL UPS

25/07/14

WOD

15' AMRAP

10 JUMPING RING HOLD

10 MEDICINE BALL CLEAN

06 ROPE CLIMB

23/07/14

WOD

FOR TIME:

RUN 1Km

200 S.U

RUN 1Km

200 S.U

18/07/14

WOD

"TABATA"

AIR SQUAT

2' REST
 
AB MAT

2' REST

PUSH UP

2' REST

BOX JUMP

14/07/14

WOD

4 ROUNDS - FOR TIME

20 SDHP

200 S.U.

02/07/14

WOD

15' AMRAP

15 HANG POWER SNATCH

100m RUN

10 RING ROW

27/06/14

WOD

4 ROUNDS - FOR TIME

200m Run

30 Ab Mat

20 D.U

23/06/14

STRENGHT: 3X5 BENCH PRESS

WOD

FOR TIME

150 WALL BALL

16/06/14

Strenght: 3X5 Push Press

WOD

3 Rounds - For Time

800m Run

1' Rest

11/06/14

WOD

15' AMRAP

20 Air Squat

15 Hang Power Clean

10 V-Ups

09/06/14

Strenght: 3X5 Deadlift

WOD

3 Rounds - For Time

10 Pull Ups

10 Double Unders

10 Push Ups

10 Double Unders

10 Thrusters

10 Double Unders

02/06/14

WOD

4 ROUNDS - FOR TIME

10 KB LUNGE

100m MED BALL RUN

20 KB SWING

300m RUN

30/05/14

Strength: 3X5 Front Squat

WOD

15' AMRAP

10 Ring Row

15 Box Jump

20 Ab Mat

26/05/14

WOD

FOR TIME

10 - 8 - 6 - 6 - 8 - 10

CLEAN

SDHP

21/05/14

WOD

4 ROUNDS - FOR TIME

3 SUICIDE RUN (20m)

10 PULL UPS

19/05/14

WOD

3 ROUNDS - FOR TIME

400m Run

20 Russian Twist

10 Wall Ball

200m Backwards Run

25/04/14

WOD

20' AMRAP

10 BURPEE

20 LEG RAISE

30 KB SWING

16/04/14

WOD

3 ROUNDS

5' SINGLE UNDERS

1' REST