WOD - 29/01/2016

Em Trios
Rx:
Run 1200m (em trios)
20 Squat Snatches (135/95)
30 Bar Muscle ups
60 Handstand Push Ups
300 Double Unders
60 Handstand Push Ups
30 Bar Muscle ups
20 Squat Snatches (135/95)
Run 1200m (em trios)

SCALE:
Run 1200m (em trios)
20 Power Snatches + OVH Squat (95/65)
30 Bar Muscle ups (na caixa)
60 Handstand Push Ups (caixa)
900 Single Unders
60 Handstand Push Ups (caixa)
30 Bar Muscle ups (na caixa)
20 Power Snatches + OVH Squat (95/65)
Run 1200m (em trios)

WOD - 29/01/2016

Em Trios

Rx:

Run 1200m (em trios)

20 Squat Snatches (135/95)

30 Bar Muscle ups

60 Handstand Push Ups

300 Double Unders

60 Handstand Push Ups

30 Bar Muscle ups

20 Squat Snatches (135/95)

Run 1200m (em trios)

SCALE:

Run 1200m (em trios)

20 Power Snatches + OVH Squat (95/65)

30 Bar Muscle ups (na caixa)

60 Handstand Push Ups (caixa)

900 Single Unders

60 Handstand Push Ups (caixa)

30 Bar Muscle ups (na caixa)

20 Power Snatches + OVH Squat (95/65)

Run 1200m (em trios)


WOD - 25/01/2016

Rx:
3 ROUNDS of:
20 Unbroken Goblet Squats (24/16)
15 Unbroken Kettlebell Swings (24/16)
20 Unbroken Goblet Squats (24/16)
15 Unbroken Kettlebell Swings (24/16)
Rest 2"

SCALE:
3 ROUNDS of
20 Unbroken Goblet Squats (16/12)
15 Unbroken Kettlebell Swings (16/12)
20 Unbroken Goblet Squats (16/12)
15 Unbroken Kettlebell Swings (16/12)
Rest 2"

* Se quebrar ou errar, começa o exercício de novo

WOD - 22/01/2016

Filthy Fifty (Rx)
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Toes to Bar
50 Push Press (45/35)
50 Supermans
50 Wallballs (20/14)
50 Burpees
50 Double Unders

SCALE
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings (16/12)
30 Walking Lunge Steps
30 Knee raises
30 Push Presses (45/35)
30 Supermans
30 Wallballs (14/8)
30 Burpees
90 Single Unders

WOD - 15/01/2016

WOD (35 minutos):
*Em duplas

For time:
100 D.U.
50 Box Jump Over
100 OH Reverse Lunges (95/65)

100 D.U.
50 Box Jump Over
80 Wall Balls (20/14)

100 D.U.
50 Box Jump Over
60 HSPU

100 D.U.
50 Box Jump Over
40 Burpees Over The Bar

100 D.U.
50 Box Jump Over
20 Deadlifts (225/155)

WOD - 08/01/2016

Em Duplas:
400m Run (os dois correm)
4 Rounds of:
20 Clusters (95/65)
20 Ring Dips
20 Box Jumps

300m Run (os dois correm)
3 Rounds of:
20 Clusters (95/65)
20 Ring Dips
20 Box Jumps

200m Run (os dois correm)
2 Rounds of:
20 Clusters (95/65)
20 Ring Dips
20 Box Jumps

100m Run (os dois correm)
1 Round of:
20 Clusters (95/65)
20 Ring Dips
20 Box Jumps

WOD - 06/01/2016

100 Wall Balls (20/14)*

*Se quebrar:
1. entre 0-50 = 400m Run
2. entre 51-80 = 15 Burpee Box Jumps
3. entre 81-100 = 15 Handstand Push Ups

obs. Após a penalidade, o aluno volta para onde parou e se quebrar de novo dentro do mesmo intervalo, repete a penalidade