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
--------------------------------------------------------------------------------
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)
quinta-feira, 29 de maio de 2014
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
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
terça-feira, 27 de maio de 2014
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)
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
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
domingo, 25 de maio de 2014
sexta-feira, 23 de maio de 2014
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
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
quinta-feira, 22 de maio de 2014
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
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
quarta-feira, 21 de maio de 2014
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)
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)
terça-feira, 20 de maio de 2014
WOD 21/5/2014 - quarta-feira
15'
1 RM Power Clean
Depois:
100m sprint
100m trote/caminhada
10 rounds
1 RM Power Clean
Depois:
100m sprint
100m trote/caminhada
10 rounds
segunda-feira, 19 de maio de 2014
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
10 hang clean (43/29)
15 push-ups
20 wall balls
200m run
5 rounds
domingo, 18 de maio de 2014
sexta-feira, 16 de maio de 2014
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
------------------------------------------------------------
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
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
------------------------------------------------------------
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
quinta-feira, 15 de maio de 2014
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
10'
C&J
B)
460m run
2' rest
920m run
3' rest
920m run
3' rest
460m run
quarta-feira, 14 de maio de 2014
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
10'
110m run
21 russian swing
12 jump squat
B)
10'
OHS
C)
15'
15 deadlift
15 box jump
terça-feira, 13 de maio de 2014
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)
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)
segunda-feira, 12 de maio de 2014
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
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
domingo, 11 de maio de 2014
sexta-feira, 9 de maio de 2014
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
--------------------------------------------------------
WOD 2 - 11h
3 rounds:
460m run
30 Goblet squat (24/20)
200m farmer walk (24/20)
50 sit-ups
3 rounds:
460m run
30 Goblet squat (16/12)
200m farmer walk (16/12)
50 sit-ups
--------------------------------------------------------
WOD 2 - 11h
3 rounds:
460m run
30 Goblet squat (24/20)
200m farmer walk (24/20)
50 sit-ups
quinta-feira, 8 de maio de 2014
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
-------------------------------------------------------------
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)
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
-------------------------------------------------------------
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)
quarta-feira, 7 de maio de 2014
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'
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'
terça-feira, 6 de maio de 2014
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'
Push-press 3-3-3-3-3 (75%)
12 power hang clean
9 front squat
6 push-press
5 rounds ou CAP Time 15'
segunda-feira, 5 de maio de 2014
quinta-feira, 1 de maio de 2014
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
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
Assinar:
Postagens (Atom)