WOD 1º/8/2014 - sexta-feira

A)
10'
460m run
20 mobility (PVC)
20 OHS (PVC)
20 back squat (PVC)

B)
10'
Técnica:
Pistol

C)
2 rounds
EMOM - 6'
10 thursters (95/65)
2' rest

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Endurance

A)
1 km run
Mobility

B)
500m run
20 OH lunges
500m run
20 burpees
500m run
20 pull-ups
500m run
20 OH squats
1 km run

WOD 31/7/2014 - quinta-feira

A)
EMOM 12'
20 lunges
30 jump jacks
40' plank

B)
Fórça/técnica:
Back squat
3-3-3-3-3

C)
Chipper
10 HSPU
20 pull-ups
30 jump lunges
40 push-ups
50 sit-ups
40 T2B
30 jump squats
20 burpees
10 wall climbs

WOD 30/7/2014 - quarta-feira

Benchmark "Kelly"

400m run

30 box jump

30 wall ball (20/14)

5 rounds

WOD 29/7/2014 - terça-feira

A)
400m run
Aquecimento c/ barra

B)
Força/Técnica:
Deadlift
4-3-3-2-2-1-1-1

C)
AMRAP - 12'
10 Squat clean (125/85)
15 K2E
20 Swings KB (24/16)

WOD 28/7/2014 - segunda-feira

A)
EMOM - 12'
min 1: 25 air squats
min 2: 30 mountain climbers
min 3: 40'' plank

B)
Força/técnica:
Front squat
3-3-3-3-3-3

C)
1.600m run
300 DU ou 1.200 SU

WOD 25/7/2014 - sexta-feira

400m run
20 snatch dumbbell (55/25)
30 burpee reverse
5 rounds (CAP time: 40 min)

WOD 24/7/2014 - quinta-feira

A)
Mobility

B)
Força/técnica:
Back squat
3-3-3-3-3

C)
AMRAP 15'
10 OHS (95/65)
10 T2B

WOD 23/7/2014 - quarta-feira

A)
30 jump jacks
20 sit-ups
10 KB swings (russo)

B)
Técnica:
Dip ring
MU

C)
30 DU
20 clapping push-ups
10 box jumps (71/61)

WOD 22/7/2014 - terça-feira

A)
5' SU/DU
5' mobility

B)
Força:
Power snatch
3-3-3-3-3

B)
"DT"
12 deadlift (155/105)
9 hang power clean (155/105)
6 push jerk (155/105)
5 rounds

WOD 21/7/2014 - segunda-feira

A-
AMRAP 3'
7 burpees
14 sit-up
1' rest
AMRAP 3'
10 Jump squat
20 Jump jack
1' rest
AMRAP 3'
10 push-up
20 mountain climber

B-
EMOM - 28' (a cada 7')
Min. par:7
800m run
Max squat clean (135/95)
Min. ímpar:
800m run
Max de pull-up

WOD 17/7/2014 - quinta-feira

A)
EMOM - 10'
Força:
1 power snatch + 1 OHS
(aumentando a carga)

B)
920m run
100 DU
10 power clean (185/115)
rest 3'
3 rounds
(time CAP 40')

WOD 16/7/2014 - quarta-feira

A)
30 jump jacks
10 T2B
10 box jumps
3 rounds

B)
Força/técnica:
Back squat
5-5-5-5-5

C)
20-15-10-5
Thurster (43/29)
Burpee

WOD 15/7/2014 - terça-feira

A)
EMOM - 9 min
min 1 - 10 air squats + 20 jump jacks
min 2 - 45'' plank
min 3 - 30'' handstand hold

B)
Força/técnica:
Push-press

C)
AMRAP - 4 min
200m run
30 STO (95/65)
40 A swing (24/16)
50 DU

rest 2'

AMRAP - 6 min
200m run
30 STO (95/65)
40 A swing (24/16)
50 DU

rest 2'

200m run
30 STO (95/65)
40 A swing (24/16)
50 DU
For time!

WOD 14/7/2014 - segunda-feira

A)
920m run

B)
Força/técnica:
Front squat
5-5-4-4-3-3-2-2-1-1

C)
Benchmark "Annie"
50-40-30-20-10
DU
Sit-up

WOD - 7 a 11/7/2014

Segunda-feira 7/7

A) warm-up
AMRAP 8'
5 burpees
10 push-ups
15 sit-ups

B) mobilidade do LPO

3x 5 reps de cada movimento 
C) téc/forç OHS
5x5x5x5x5 construindo a carga 15'
D) WOD
50-40-30-20-10 Box jump
10-20-30-40-50 DU
For time


Terça-feira 8/7

A) mobilidade+ warm-up
B) Educativos:
TGU (subida turca)
Escada 5D 5E
              4D 4E
              3D 3E
              2D 2E
              1D 1E
KB clean
KB Military press
(Também escada desses movimentos tbm)
C) WOD
7 clean and jerk (43kg/29kg)
12 burpees over the bar
200 m run
5 rounds (cap time 20')


Quarta-feira 9/7

A) 920m run
B) Mobilidade 6'
C) EMOM 10' em dupla
5 push-up com anilha (20/10)
D) WOD
1 power snatch (43kg/29kg)
1 hang squat snatch
1 squat snatch
8 rounds (cap time 20')


Quinta-feira 10/7

A) 6' DU + 4' mobilidade
B) EMOM 10'
1 power clean (43kg/29 kg)
1 front squat
1 push jerk
C) WOD
AMRAP 15'
3 HSPU
6 C2B
9 burles
12 A swing (24/16)


Sexta-feira 11/7

A) mobilidade 5'
B) WOD
1000m run
100 russian swings
100 sit-ups
50 DU
2 rounds (cap time 40')

WOD 4/7/2014 - sexta-feira

A)
10'
Warm-up
Mobility

B)
Força/Técnica:
Front squat
3-3-3-3-3-3

C)
CAP time - 15'
150 burpees

Atenção, galera, na próxima semana, não divulgaremos os treinos antecipadamente! Cada dia um treino-surpresa! Preparem-se!

WOD 3/7/2014 - quinta-feira

A)
Warm-up - 8'
15 DU
20 air squat
30 mountain climber

B)
Técnica - 15'
Pull-up/Dip ring

B)
CAP Time 10'
100m run
10 T2B

WOD 2/7/2014 - quarta-feira

A)
EMOM - 10'
15 squat
15 back extension

B)
Força/técnica:
Back squat
5-5-5-5-5

C)
AMRAP - 20'
10 power clean
10 front squat
5 push jerk