WOD 30/5/2014 -sexta-feira

A)
Força: back squat @85-90%
6-6-6-6-6
3 box jump (na caixa maior possível)

B)
5 power clean (135/95)
10 front squat (135/95)
5 jerk (135/95)
200m run
5 rounds

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Endurance

A)
warm-up
1.600m run
rest 3'

B)
10x sprints 100m
intervaldo
30 DU/90SU

C)
4x sprint 400m
intervalado
20 back squat (30/20)

WOD 29/5/2014 - quinta-feira

A)
3 rounds
20 DU
1' prancha
20 mountain climbers

B)
EMOM - 10'
4 thrusters (95/65)

C)
1' row
1' sit-ups
1' HSPU/wall climber
1' descanso
3 rounds

WOD 28/5/2014 - quarta-feira

A)
3 rounds ou 10'
200m run
5 box jump
10 wall ball (14/10)
10 A. swing (16/12)

B)
10' para achar a carga do deadlift

C)
2 rounds ou 30'
24 deadlift (225/155)
24 box jump (70/60)
24 A. swing (24/16)
24 burpee over the bar
24 wall ball (20/14)

WOD 27/5/2014 - terça-feira

A)
20 jumping jack
10 burpees
5 squats

B)
Push-press 4-4-4-4-4

C)
"Chelsea"
EMOM - 30 min
5 pull-ups
10 push-ups
15 squats

WOD 26/5/2014 - segunda-feira

10 American swing
10 front squat fast (40/25)
50 DU

5 rounds

WOD 24/5/2014 - sábado

WOD 1 - 10h

50 jumping jack
40 sit-ups
30 jump squat
20 mountain climber
10 sprawl
350m run

3 rounds for time
-------------------------------------------------------------

WOD 2 - 11h

Benchmark "Eva"

800m run
30 double KB swing
30 pull-ups

5 rounds for time

WOD 23/5/2014 - sexta-feira

A)
15 min
Walking hand stand
HSPU
Pistols


B)
EMOM - 20 min 

A cada 2 min:

Bear complex
Power clean
Front squat
Push-press
Back squat
Push jerk

WOD 22/5/2014 - quinta-feira

A)
30 DU
1 hope climbing
2 tire flip jump
3 wall climbing
4 pistols
3 rounds

B)
50 back squat (135/85)
30 DU
30 shoulder OH (135/85)
50 front squat (85/65)
30 DU
30 shoulder OH (85/65)
50 OHS (65/45)
30 DU
30 shoulder OH (65/45)

WOD 21/5/2014 - quarta-feira

15'
1 RM Power Clean

Depois:

100m sprint
100m trote/caminhada
10 rounds

WOD 20/5/2014 - terça-feira

5 pull-ups (strict)
10 hang clean (43/29)
15 push-ups
20 wall balls
200m run

5 rounds

WOD 19/5/2014 - segunda-feira

5 MU ou 15 C2B
350m run
25 DU

5 rounds

WOD 17/5/2014 - sábado

WOD 1 - 10h

50 jump squats
50 push-ups
200m run
40 jump squats
40 push-ups
350m run
30 jump squats
30 push-ups
460m run
20 jump squats
20 push-ups
920m run

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WOD 2 - 11h

50 lunges OH press (20/10 kg)
50 pull-ups
200m run c/ med ball (20/14 lb)
40 lunges OH press
40 pull-ups
350m run c/ med ball
30 lunges OH press
30 pull-ups
460m run c/ med ball
20 lunges OH press
20 pull-ups
920m run c/ med ball

WOD 16/5/2014 - sexta-feira

A) 
10'
C&J

B)
460m run
2' rest
920m run
3' rest
920m run
3' rest
460m run

WOD 15/5/2014 - quinta-feira

A)
10'
110m run
21 russian swing
12 jump squat

B)
10'
OHS

C)
15'
15 deadlift
15 box jump

WOD 14/5/2014 - quarta-feira

A)
2 rounds
10 mountain climber
20m caminha de urso
30 polichinelos
30'' prancha
20m lunge
10 push-ups

B)
Squat clean
5-5-5-3-3-3-2-2-1-1

C)
EMOM - 10'
2 front squat (60/40)

WOD 13/5/2014 - terça-feira

15' - Técnica:
Pistol
Ring dip

Depois:

200m run
10 burpees
200m run
9 burpees
200m run
8 burpees
200m run
7 burpees
200m run
6 burpees
200m run
5 burpees
200m run
4 burpees
200m run
3 burpees
200m run
2 burpees
200m run
1 burpee

WOD 12/5/2014 - segunda-feira

100/75/50/25

Air squat
Sit-up
Lunge (step)
Push-up

WOD 10/5/2014 - sábado

WOD 1 - 10h

3 rounds: 

460m run
30 Goblet squat (16/12)
200m farmer walk (16/12)
50 sit-ups


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WOD 2 - 11h

3 rounds: 

460m run
30 Goblet squat (24/20)
200m farmer walk (24/20)
50 sit-ups

WOD 9/5/2014 - sexta-feira

Time CAP - 40'

50 deadlift (84/55)
10 burpees
40 American swing (24/20)
20 burpees
30 wall balls (20/14)
30 burpees
20 push-ups
40 burpees
10 C2B
50 burpees

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Endurance

460m run
30/20/10 sprawl
460m run
30/20/20 air squat
460m run
30/20/10 step lunge
460m run
30/20/10 KB swing (russian)

WOD 8/5/2014 - quinta-feira

20'
8-12 strict HSPU
10 pistols c/ KB
50 DU

Depois:

200m run
15 pull-ups
20 box jump
3 rounds ou CAP time - 10'

WOD 7/5/2014 - quarta-feira

15'
Push-press 3-3-3-3-3 (75%)

12 power hang clean
9 front squat
6 push-press
5 rounds ou CAP Time 15'

WOD 6/5/2014 - terça-feira

OHS                             21-18-15-12-9-6-3
T2B/K2E                       3-6-9-12-15-18-21

WOD 2/5/2014 - sexta-feira

"Armaria 4.4"

44 Thurters (20/15)
44 T2B
44 Hang released push-ups
44 Lunge OH (20/10)
44 Burpees
44 Swings (24/16)
44 Pull-ups
44 Sumo deadlift high pull (24/16)
44 Air squats
44 Sit-ups