WOD 31/10/2014 - sexta-feira

A)

Warm-up
320m run
10/8/6/4/2Thrusters (20/15)
Burpees

B)

EMOM - 8'
1' = 30 lunges
2' = 30" prancha em movimento

C)
AMRAP - 15'

7 push-press (135/95)
14 clean - full ou power (135/95)
21 deadlift (135/95)

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ENDURANCE 

Faça chuva ou faça sol!!! Preparem-se!!!

A)

Warm-up
Tabata
#air squat
#air up (remador)

B)

6' Turkish get up (16kg/12kg)

C)
1.600m run
10 burpees

5 T2B
1.000m run
20 burpees

10 T2B
600m run
30 burpees

15 T2B
300m run
10 burpees

5 T2B

WOD 30/10/2014 - quinta-feira

A)

Warm-up - 5'Zombie kick
Ballet kick
Cachorro

B)

Técnica/força:

Push jerk e split jerk1x1x1x1x1

C)
AMRAP - 18'

60m farmer walk
2 MU/6 C2B
320m run

WOD 29/10/2014 - quarta-feira

A)
640m run
mobility do LEO + jumping position

B)

Chegar até a carga do WOD
OHS (95/65)

C)
320m run
12 OHS (95/65)
5 rounds

WOD 28/10/2014 - terça-feira

A)
50/40/30/20/10
Back extension
DU
Time cap 10'

B)

Técnica/Força (15'):

Deadlift

8-8-6-6-4-4-2-2

C)
21/15/9
Box jump
HSPU
Burpee
T2B
For time

WOD 27/10/2014 - segunda-feira

A)
Warm-up
AMRAP - 10'100m run
20 air squat
10 A swing (16/12)

B)

Movimentos do WOD 

Squat clean (chegar na carga do WOD)

C)
8 squat clean (135/95)
25/20/15/10/5 pull-up
30 DU
5 rounds

WOD 24/10/2014 - sexta-feira

A)
Warm-up - 10'
30 squats
20 sit-ups (remador)
10 push-ups

B)
Técnica/força (15'):
Front squat
3-2-1-1-1

C)
200m sprint
20 squats
20 push-ups
6 rounds

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Endurance

A)
Warm-up
30 lunges
20 sit-ups
10 squats

B)
EMOM - 8'
5 thrusters (95/65)

C)
1 milha run
100 SU (knee-up)
1 milha run

WOD 23/10/2014 - quinta-feira

A)
Mobility - 5'
DU - 6'

B)
Técnica/força:
Squat clean - 15'
3-2-1-1-1

C)
EMOM - 10'
1 power clean
1 push press
1 jerk split
(135/95)

WOD 22/10/2014 - quarta-feira

A)
Warm-up - 10'

B)
960m run
16/14/12/10
Squat snatch (95/65)/Power snatch (65/45)
Push-up
Burpee reverse pistol
960m run

WOD 21/10/2014 - terça-feira

A)
Mobility - 10'
warm-up

B)
Técnica/força:
Back squat
3-2-1-1-1

C)
Hero "Wittman"
15 A swing (24/16)
15 power clean (95/65)
15 box jump
7 rounds (time cap 20')

WOD 20/10/2014 - segunda-feira

A)
Mobility - 5'
+
em dupla
7'
5-10-15
swing russo

B)
640m run
25 burpees
50 DU
5 rounds (time cap 40')

WOD 17/10/2014 - sexta-feira

A)

Mobility - 5'

B)

EMOM - 8'

30'' handstand hold

30" L-sit hold (na barra)

30'' Plank

30'' back extension

C)

Força/técnica (10'):

C&J

(até chegar na carga do WOD)

D)

10 C&J (135/75)

960m run

8 C&J

640m run

6 C&J

320 run

---------------------------------------------------------------

Endurance

A)

Mobility - 5'

Ballet kick
Zombie kick
Cachorro

B) Time Cap: 10'
- Escada de Pavel
* Russian Swing
* Clean
* Snatch

C)
640m run
25 air squat
100m run
25 burpees
100m run
25 sit-up remador
100m run
25 push-up
320m run
15 air squat
100m run
15 burpees
100m run
15 sit-up remador
100m run
15 push-up
320m run
5 squat
5 burpees
5 sit-up
5 push-up
640m run

WOD 16/10/2014 - quinta-feira

A)
10/8/6/4/2
A. swing (20/16)
Goblet squat

B)
Técnica/força:
SDHP
5-5-5-5-5 (mín 50% PC)

C)
AMRAP - 7'
1 power clean (115/75)
2 lunges rack position
2 push-press

3' rest

920m run

WOD 15/10/2014 - quarta-feira

A)
Tabata
Plank (4 rounds)
Jump jack (4 rounds)

B)
Técnica/Força:
OHS
5-4-3-3-3

C)
AMRAP - 10'
1/2/3/4/5....
Bupees
T2B/Sit-up canivete (RX/Scale)

WOD 14/10/2014 - terça-feira

A)
Mobility - 10'

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

rest 5'

Benchmark "Karen"
150 wallballs (20/16)

WOD 13/10/2014 - segunda-feira

A)
640m run
Mobility - 5'

B)
Técnica/força:
High pull snatch grip

C)
AMRAP - 15'
5 strict pull-up
10 push-ups (hand release)
320m run

WOD 10/10/2014 - sexta-feira

A)
640m run
100 jumping jacks
100 back extension
50 push-ups
Time cap 15'

B)

Técnica/Força:

OHS hold
5-5-5-5-5

C)
EMOM - 15'
Bear complex (135/105)

----------------------------------------------------------------

Endurance

A)

100 DU/300 SU

time cap - 6'

B)

EMOM - 10'

"Curtis P"

C)

3.200m run

For time

WOD 9/10/2014 - quinta-feira

A)

Mobility Burgener

10 rep cada movimento - 1 round (PVC)
5 rep cada movimento - 2 rounds (15/20)

B)

8' p/achar a carga do hang clean (115/85)

C)
50 DU
40 Sit-ups
30 hang clean
20 HSPU
10 pistol
2 rounds

WOD 8/10/2014 - quarta-feira

A)
mobility - 5'
Warm-up: Shoulder press + Push press + Push jerk/Split jerk (20/15)

B)
Técnica/Força:
Shoulder press

3-3-3
Push press

3-3-3
Push jerk/Split jerk

3-3-3
(30% de progressão entre os movimentos)

C)
21-15-9A swing
T2B
Box jump

WOD 7/10/2014 - terça-feira

A)
Tabata:
swing unilateral

Tabata:
clean KB

B)
Técnica/Força:
Deadlift - 15'
5-5-4-4-3-3

C)
320m run
60 DU
320m run
50 DU
320m run
40 DU
320m run
30 DU
320m run
20 DU
For time

WOD 6/10/2014 - segunda-feira

A)

6' - DU

B) Mobility

Burguener

C) 

8' p/ achar a carga do treino e testar o movimento

D)
320m run
21 Hang power snatch (105/75)
12 C2B

3 rounds 

WOD 3/10/2014 - sexta-feira

A)
Mobility - 10'

B)
Técnica/força:
Sumo deadlift high pull
4-3-2-1-1-1

C)
320m run
15 OHS (95/65)
5 rounds (Time cap 20')

----------------------------------------------------------------

Endurance

1.280m run
40 breaks
30 pull-ups
20 push-ups
10 HSPU
920m run
30 superman
20 T2B
10 squat jump
640m run
20 walking lunge
10 sit-up V-up
320m run
10 burpees

WOD 2/10/2014 - quinta-feira

A)
EMOM - 10'
15 jump squat
10 push-ups

B)
Técnica/força:
Front squat
4-3-2-1-1-1

C)
AMRAP - 12'
5 HSPU
10 pistols
15 burpees