quarta-feira, 22 de fevereiro de 2017

WOD 23/2/2017 - quinta-feira

A)
Warm-up
AMRAP - 8'
20 DU 
10 shoulder presses (45/35)
30 back extensions

B)
Strength
EMOM - 8'
2 hang squat snatches (95/65) + 1 OHS (95/65) 

C)
WOD 
AMRAP - 10'
5 thrusters (115/80)
5 box jumps
5 HSPU 
5 T2B

terça-feira, 21 de fevereiro de 2017

WOD 22/2/2017 - quarta-feira

A)
Warm-up
AMRAP - 8'
100m run
15 russian swings (20/12)
15 sit-ups (remador)

B)
Strength
EMOM - 8'
Min 1': 8 floor presses (135/95)
Min 2': 8 pendlay rows

C)
WOD
400m run
10 hang power snatches (95/65)
20 pull-ups

segunda-feira, 20 de fevereiro de 2017

WOD 21/2/2017 - terça-feira

A)
Warm-up
3 rounds
200m run 
30 jumping jacks
20 mountain climbs
5 reverse burpees 
10 passagens PVC 

B)
Movimentos do WOD e construir a carga

C)
WOD
AMRAP - 5'
6 deadlifts (225/155)
12 goblet squats (24/16)
Rest 3'
EMOM - 5'
2 power snatch (135/95)
Rest 3'
AMRAP - 5'
4 front squats (135/95)
8 burpees over bar 

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ENDURANCE 

A)
Warm-up - 8'
PVC mobilidade + barbell 

B)
Strength
EMOM - 10' 
1 power clean + 1 front squat (65%) 
+
1 power clean + 1 front lunge (D/E) 

C)
Strength
30 clean (185/135)
Time cap: 6'

D)
WOD
1.200m run

domingo, 19 de fevereiro de 2017

WOD 20/2/2017 - segunda-feira

A)
Warm-up
Benchmark "ANNIE"
50-40-30-20-10
DU
Sit-up (butterfly)

B)
Strength
5 rounds
2 power jerk + 1 split jerk (sai do rack)

C)
WOD
3 rounds:
7 squat clean (135/95)
14 T2B
+
30 burpees

quinta-feira, 16 de fevereiro de 2017

WOD 17/2/2017 - sexta-feira

A)
Warm-up
2 rounds:
50m farmer walk (unilateral KB)
100m sprint 
50m farmer walk (unilateral KB)
10 shoulder presses (45/35)
+
5'
Squat jerk (aumentar carga de leve)

B)
Strength
EMOM - 6'
2 squat jerks (carga livre) 

C)
WOD
"Open 15.4"
3 HSPU
3 Cleans (RX 185/125 - Scale 135/80)
6 HSPU
3 Cleans 
9 HSPU
3 Cleans
12 HSPU
6 Cleans 
15 HSPU
6 Cleans 
18 HSPU
6 Cleans 
21 HSPU
9 Cleans 
*Anotar o round que parou

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ENDURANCE

A)
Warm-up - 10'
Em duplas:
Swing russo
5-10-15

B)
WOD
1.600m run
25 goblet squats (24/16)
25 jump squats
2 rounds for time


quarta-feira, 15 de fevereiro de 2017

WOD 16/2/2017 - quinta-feira

A)
Warm-up - 10'
200m run
30" prancha alta
15 air squats
20 deadlifts (45/35)

B)
Strength
EMOM - 7'
5 deadlifts (225/155)

C)
AMRAP - 12'
10 deadlifts (175/125)
8 burpees over bar
6 strict pull-ups

terça-feira, 14 de fevereiro de 2017

WOD 15/2/2017 - quarta-feira

A)
Warm-up 
Tabata - 12' 
HSPU (hold)
Squat
Hang power clean (45/35)

B)
Strength
EMOM - 8'
2 squat clean + 1 split jerk (135/95)

C)
WOD
50-40-30-20-10
American swing (24/16)
DU (adaptação: 150/120/90/60/30 SU)

segunda-feira, 13 de fevereiro de 2017

WOD 14/2/2017 - terça-feira

A)
Warm-up
EMOM - 9'
Min 1: 15 passagens PVC
Min 2: 100m sprint 
Min 2: 10 OHS (45/35)

B)
Strength
EMOM -10'
Complex
1 high pull + 1 power snatch + 1 OHS (95/55)

C)
WOD
21-15-9
Squat snatch (95/65)
Pull-up
Wall ball

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ENDURANCE

A)
Warm-up - 15'
15 sit-ups (remador)
15 hip extensions 
15 russian swings (20/12)
15 push-ups
15 row KB (15 cada braço) 

B)
WOD
800m run
50 air squats
600m run
50 sit-ups (butterfly) 
400m run
50 OH lunge steps (45/35)
200m run
50 box jumps over

domingo, 12 de fevereiro de 2017

WOD 13/2/2017 - segunda-feira

A)
Warm-up
320m farmer walk (16/12)

B)
Strength
Front squat
4-4-3-3-2-2

C)
WOD
EMOM - 15'
A cada 5 min:
400m run
10 T2B
7 burpees

quinta-feira, 9 de fevereiro de 2017

WOD 10/2/2017 - sexta-feira

A)
Warm-up
5' corda
5' mobility

B)
Conditioning
EMOM - 5'
10 box jumps

EMOM - 5'
10 burpees 

C)
WOD
"Open 13.4"
AMRAP - 7'
3 C&J (135/95)
3 T2B
6/6
9/9
12/12
...

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ENDURANCE

A)
Warm-up
5 rounds: 
21 thrusters 
42 DU 

B)
Preparar carga e movimentos 

C)
WOD
400m run
10 deadlifts (245/165)
4 hope climbs
12 pull-ups

quarta-feira, 8 de fevereiro de 2017

WOD 9/2/2017 - quinta-feira

A)
Warm-up - 12'
30 jumping jacks
15 sit-ups (remador)
45" plank

B)
Strength - 15'
Heavy single squat clean (até 90%)

C)
WOD
AMRAP - 12'
10 power clean (155/105)
8 front squats
40 DU

terça-feira, 7 de fevereiro de 2017

WOD 8/2/2017 - quarta-feira

A)
Warm-up - 10'
100m rum
10 push-ups
10 American swings

B)
Strength - 15'
Heavy double hang squat snatch (65%-90%)

C)
WOD
10 power snatches (75/55)
320m run
5 rounds for time

segunda-feira, 6 de fevereiro de 2017

WOD 7/2/2017 - terça-feira

A)
Warm-up - 10'
Mobility

B)
Strength
EMOM - 10'
5 deadlifts (70%-80% PR)


C)
WOD
3/3 6/6 9/9 12/12 15/15 18/18...
Thruster (95/65)
Burpee 
Cap time: 12'
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ENDURANCE

A) 
Warm-up 
920m rum
40 steps 
30 primeira fase do burpee 
20 C&J (45/34)
10 jump lunges


B) 
WOD
400m rum
100 DU
400m
80 sit-ups
400m
60 walking lunges
400m 
40 renegade rows (55/35)
400m
C&J (95/65)
400m
For time

domingo, 5 de fevereiro de 2017

WOD 6/2/2017 - segunda-feira

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A)
Warm-up - 16'
4 Tabatas:
Squat
GOH (45/35)
Pull-up hold
Plank 

B)
Strength
EMOM - 9'
6 back squats (115/75)

C)
WOD
AMRAP - 15'
100m sprint
10 C2B
12 push jerks (95/65)

quinta-feira, 2 de fevereiro de 2017

WOD 3/2/2017 - sexta-feira

A)
Warm-up
Tabata - 8'
Shoulder tap
Hollow rock 
GOH (45/36)
Strict C2B 

B)
Strength & Conditioning 
EMOM - 8'
3/4 MU 
15 HSPU 

C)
WOD 
For time
460m run
15 GOH (155/105)
320m run
10 GOH 
200m run
5 GOH 

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ENDURANCE 

A)
Warm-up
400m run
5' mobility 
400m run

B)
Skills & Drills 
50m high knee 
50m butt kicks 
50m twist 

- Velocidade 
4 rounds:
100m sprint 

C)
WOD 
1.000m run
Rest 1'
700m run
Rest 1'
320m run


quarta-feira, 1 de fevereiro de 2017

WOD 2/2/2017 - quinta-feira

A)
Warm-up
EMOM - 6'
10 PVC pass through + 10 T spine pulse 
10 russian swings 
10 wrist pulse + 10 mountain climbs 
+
200m run 
+
"Burgener Warm-up"
3 rep de cada movimento 
2 rounds

B)
Strength & Conditioning 

EMOM - 9'
A cada 1'30:
1 power snatch (55%)
1 power snatch (60%)
1 power snatch (65%)
1 power snatch (70%)
1 power snatch (75%)
1 power snatch (75%)

EMOM - 6'
1 squat snatch (75%-85% PR)

Depois:
5 rounds - 10':
3 snatch balance (50%+ PR)
*saindo do rack

EMOM - 4'
1 snatch pull (100% PR) 

C)
WOD 
20 wall balls (20/14)
10 C2B
5 rounds for time