quinta-feira, 24 de maio de 2018

WOD 25/5/2018 - sexta-feira


A)
Warm-up 
EMOM - 6'
• 6 mountain climbs + 6 rolinhos
• 10 wide stance air squats + 10 wrist pulses 
• 5 shoulder presses opener + 5 push jerk 

B)
Strength & Conditioning - 8'
1 box squat (90%-95%)

B1)
Wide stance back squat - 5'
3-3-3 (70% box squat) 

B2)
Power jerk - 10'
Heavy single (construir carga)

C)
WOD 
EMOM - 20'
• 3 hang squat clean + 3 SOH (165/115)
• 40 DU 
• 8 T2B + 8 pull-ups 
• 8 burpees 
• Rest 

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ENDURANCE

A)
Warm-up 
EMOM - 8'
• 50" plank 
• 3 a 5 strict T2B 

B)
Conditioning WOD 
5 rounds:
500m row
200m run 
40 DU 

C)
WOD 
3 rounds:
15 box jumps 
30 thrusters (95/65)
15 T2B
30 deadlifts

quarta-feira, 23 de maio de 2018

WOD 24/5/2018 - quinta-feira

A)
Warm-up
3 rounds:
100m run
10 PVC pass through
10 kipping pull-ups 
30" hollow rock 

B)
Strength & Conditioning 
AMRAP - 6'
10 plate GOH (45/25)
10 pull-ups
20 butterfly sit-ups

C)
WOD 
4 rounds:
16 front squats (95/65)
8 burpees facing bar 
200m run 
12 OHS 
6 burpees box jump

terça-feira, 22 de maio de 2018

WOD 23/5/2018 - quarta-feira

A)
Warm-up
Tabata - 4'
• Dog strech 
• Wrist pulse 
• Mountain climb 
• Nose to wall handstand hold 

A1)
Tabata - 4' 
• Strict pull-up
• Front rack hold (45/35)
• Clean high pull 
• Hang power clean 

B)
Strength & Conditioning - 20'
Heavy complex: 1 hang power clean + 1 power clean 
*Não pode soltar a barra

C)
WOD 
7 rings MU 
20 thrusters (95/65)
800m row
20 thrusters 
7 bar MU 
Time cap: 9'

segunda-feira, 21 de maio de 2018

WOD 22/5/2018 - terça-feira

A)
Warm-up
Tabata - 4'
• PVC pass through
• Mountain climb 
• Psoas pulse D 
• Psoas pulse E

A1)
Tabata - 4' 
• Shoulder press opener (45/35)
• Good morning 
• Squat clean 
• Split jerk 

B)
Strength & Conditioning - 18'
1 heavy C&J (construir carga)

C)
WOD 
3 rounds for time 
460m run 
10 deficit HSPU (H: 45+25 / M: 45+15)
20 alternating DB snatches (50/35)
30 air squats 
460m row
*Quem tiver colete deve usar - H: 15 lb / 7,5 lb

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ENDURANCE 

A)
Warm-up 
EMOM - 9'
1º min: 10 PVC pass through + 10 kipping pull-ups
2º min: 6 mountain climbs + 6 rolinhos 
3º min: 10 step lunges + 20" hollow rocks 

B)
Strength & Conditioning 
For time 
50 plate OH step lunge (45/25)
40 american swings (24/16)
30 box jumps 
10D/10E push presses (50/35)
10 DB squat snatches (50/35)

C)
WOD 
Em duplas:
150 pull-ups
200 push-ups
250 butterfly sit-ups 
300 air squats


domingo, 20 de maio de 2018

WOD 21/5/2018 - segunda-feira

A)
Warm-up 
Tabata - 4'
• PVC pass through
• PVC OHS 
• Mountain climb 
• T spine pulse 

A1)
Barbell warm-up - 6'
• 3 snatch pull
• 3 snatch high pull 
• 3 muscle snatch 
• 3 OHS 
• 3 snatch balance 
• 3 snatch drop 
• 3 power snatch 
• 3 squat snatch 


B)
Strength & Conditioning 
EMOM - 4'
2 muscle snatch (carga +)

B1)
Workout - 12'
A cada 2' (6 sets):
3 position snatch (65% a 75%)
*Ênfase na técnica 

B2)
12'
2 back squats (chegar a 90%)

C)
WOD 
3 rounds:
Max deadlift unbroken (255/175)
20 wall balls (30/20)
Rest 2'

*Anotar somente tempo final + somatório de deadlift 
*Cada um marca suas reps e tempo de descanso

quinta-feira, 17 de maio de 2018

WOD 18/5/2018 - sexta-feira

A)
Warm-up
Tabata - 4'
• Mountain climb 
• Step lunge 
• Back squat 2x2 (45/35)
• Rolinho 

B)
Strength & Conditioning - 10'
1 box squat 
*Achar um heavy single 
*Tem que descer 90° no box

B1)
3 rounds (5'):
4 wide stance back squat (65% box squat) 

B2)
Split jerk (10'):
• Sets 1 e 2 == 70% 
• Sets 3 e 4 == 80%
• Sets 5 e 6 == 90%

C)
WOD 
EMOM - 15'
• 3 hang squat snatches (95/65) + 20 DU 
• 5 SOH + 10 pull-ups 
• 7 burpees over bar 

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ENDURANCE 

A)
Warm-up 
5 rounds:
200m run 
3' cal row 
50 DU 
*Cada um anota seu somatório cal. remo e tempo final

B)
Preparar movimentos e cargas p/ WOD 

C)
WOD 
3 rounds:
800m run
15 shoulder presses (75/55)
20 back rack box step-up (75/55)


quarta-feira, 16 de maio de 2018

WOD 17/5/2018 - quinta-feira

A)
Warm-up 
50 DU 
40 russian swings (20/14)
30 reverse lunges 
20 KB deadlifts 
10 dog stretches 

B)
Strength & Conditioning 
Workout - 12'
A cada 4' (3 sets): 
15 deadlifts (225/155)
10 bar facing burpees 

C)
WOD 
AMRAP - 18'
400m run 
16 DB snatches (45/25)
200m row 
12 push-ups

terça-feira, 15 de maio de 2018

WOD 16/5/2018 - quarta-feira

A)
Warm-up
Tabata - 4'
• Mountain climb 
• T spine pulse 
• Rolinho 
• PVC OHS 

A1)
Barbell warm-up - 6'
• 3 snatch high pull 
• 3 muscle snatch 
• 3 OHS 
• 3 snatch balance 
• 3 snatch drop 
• 3 power snatch 
• 3 squat snatch 
*Aumentar a carga e repetir a sequência com 1 rep

B)
Strength & Conditioning 
EMOM - 4'
1 high hang snatch (50% a 65%)

B1)
EMOM - 4'
1 hang snatch (65% a 75%)

B2)
EMOM - 4'
1 snatch - 2" bellow the knee (75% a 85%)

B3)
Workout - 6'
A cada 2' (3 sets):
2 snatch lift off + 1 squat snatch (85% +++)

B4)
Workout - 6'
A cada 2' (3 sets):
1 squat snatch (90% +++)

C) 
WOD 
4 rounds:
12 cal row 
8 T2B 
200m run 
8 thrusters (115/75)
Rest 1'

*Anotar tempo final