WOD 1º/10/2014 - quarta-feira

A) 
Mobility - 10'

B)
640m run
10 clapping push-ups
20 squat clean (115/75)
30 box jump over
40 swings
50 air squats
60 DU/180 SU
640m run

WOD 30/9/2014 - terça-feira

A)
EMOM - 12'
min 1 = 30 jumping jack
min 2 = 8 burpees
min 3 = 20 mountain climber

B)
Técnica/força:
Deadlift
3-3-3-3-3

C)
Time cap: 15'
0 a 5:00
50 wall balls
40 dumbbell snatch (55/25)
5:00 a 10:00
40 wall balls
30 dumbbell snatch
10:00 a 15:00
30 wall balls
20 dumbbell snatch

WOD 29/9/2014 - segunda-feira

A)
640m run
5' mobility

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

C)
"Fran"
21-15-9
Thruster (95/65)
Pull-up

WOD 26/9/2014 - sexta-feira

A)
Warm-up
30'' plank
30'' air squat hold
30'' L-sit
30'' keeping
4 rounds

B)
Força:
Push-up
5-5-5-5-5

C)
8 strict pull-ups
10 box jumps
15 med ball clean/wall ball
20 lunges OH (45/25)

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Endurance

A) Warm-up
Tabata
Jumping jack + plank

B) WOD
TIME CAP 40'
200 m run
50 box jump (24/20)
200 m run
50 pull-ups
200m run
50 KB swing
200m run
50 walking lunge
200m run
50 knees-to-elbows
200m run
50 push-press 45/35 lb
200m run
50 back extension
200m run
50 wall ball shots
200m run
50 burpees
200m run
50 DU/150 SU

WOD 25/9/2014 - quinta-feira

A)
Mobility - 5'
Subida russa - 10'

B)
Técnica:
Keeping

C)
EMOM - 90''
1 power clean (115/75)
1 hang power clean
2 push-presses
50m sprint
10 rounds

WOD 24/9/2014 - quarta-feira

A)
Tabata:
sit-up
jump squat
high pull

B)
100 DU
5 rounds:
5 wall climb
10 V-up
15 puh-up
20 jumping junges
Depois:
960m run

WOD 23/9/2014 - terça-feira

A)
Shoulder mobility
Jerk drills (jerk balance, jerk, jerk split)

B)
5 power snatch (55/75)
5 thursters
5 power snatch (65/95)
5 thursters
5 power snatch (75/115)
5 thursters
5 power snatch (95/135)
5 thursters
For time!

WOD 22/9/2014 - segunda-feira

A)
Warm-up
Burgner
Mobility

B)
Técnica:
Squat clean

C)
12 burpees
12 pull-ups
10 rounds

WOD 19/9/2014 - sexta-feira

A)
Warm-up - 10'

B)
Técnica/força:
Thurster
4-3-3-2-2

C)
350m run
15 squat clean (115/85)
15/10 strict pull-up
5 rounds (CAP time - 22')

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Endurance

A) EMOM - 8'
16 lunges reverse
6 burpees

B)
AMRAP - 10'
100m farmers walk
15 push-ups
20 sit-ups (remador)

C)
320m run
20 A swing
200m run
10 box jump
4 rounds

WOD 18/9/2014 - quinta-feira

A) EMOM - 10'
15 air squats
10 sit-ups

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

C)
AMRAP - 12'
15 clean & kerk (115/75)
15 burpees

WOD 17/9/2014 - quarta-feira

A)
Mobility - 10'

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

C)
320m run
16 A swing (24/16)
16 goblet squat
5 rounds (CAP time - 20')

WOD 16/9/2014 - terça-feira

A)
320m run
2 rounds

B)
Técnica/força:
OHS
5-5-5-5-5

C)
AMRAP - 18'
10 pull-ups
15 box jumps
20 push-ups
25 jump squats
200m run

WOD 15/9/2014 - segunda-feira

A)

EMOM - 12'
1'- 30 Jumping jack
2'- 25 air squats
3'- 45'' plank

B) 

Técnica/Força:
Front squat
4x3x2x1x1x1

C)
EMOM - 15' (a cada 90")
Power clean
Front squat
Jerk (155/115)

WOD 12/9/20114 - sexta-feira

A)
2' cada
Run
Corda
Mobillity

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

C)
50 DU
15 sumo deadlift high pull (95/65)
20 T2B
3 rounds

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Endurance

A)
600m run
50-40-30-20-10
DU
Sit-up (borboleta)

B)
EMOM - 8'
5 KB suat (32/24)
15 jump jack

B)
200m run
20 split lunges
300m run
30 goblet squat (24/16)
400m run
40 pu-sups
500m run
50 sumo deadlift high pull (24/16)

WOD 11/9/2014 - quinta-feira

A)
Mobility (LPO)

B)
10' (em duplas)
5-10-15
Russian swing  (20/14)

C)
50 air squat
320m run
35 burpees
4 rounds

WOD 10/9/2014 - quarta-feira

A)
920m run

B)
Técnica/força:
Chest press (unilateral)
5-5-5-5-5

C)
60m sprint
6 thrusters (135/95)
10 rounds

WOD 9/9/2014 - terça-feira

A)
Warm-up
Mobility

B)
Chipper
10 wall climb
20 pull-ups
30 power snatch (85/55)
40 sit-ups
50 jump squats
2 rounds (CAP time - 25')

WOD 8/9/2014 - segunda-feira

A)
10'
460m run
+
Mobility

B)
Técnica/força:
Deadlift
5-5-5-5-5

C)
5-10-15-20-20-15-10-5
Front squat (135/95)
Push-up
(CAP time - 25')

WOD 5/9/2014 - sexta-feira

A)

Warm-up
Mobilidade do LPO
3 rounds de 5 rep

B)

AMRAP - 12'
5 Hang Power Clean (95/65)
3 power clean
30 " L Hold (na barra)

C)

WOD Partner
460m run together
90 wall ball
90 push press
90 A swings
460m run together
For time

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Endurance

A)

Skills and Drills - 8'

B)

Power Clean (Força) - 15'
2-2-2-2-2-2-2-2

C)
1/2 "Murphy"
800m run
50 pull-ups
100 push-ups
150 air squats
800m run
(CAP time - 30')

WOD 4/9/2014 - quinta-feira

A)
Warm-up
Tabata:

jumping jack + plank
squat plate (25lb/10lb)

B)

Técnica/força:

Shoulder press
6-6-4-4-2-2-2

C)
"Annie" potencializado
100 DU
100 sit-ups (butterfly)
80 DU
80 sit-ups

60 DU
60 sit-ups

40 DU
40 sit-ups

20 DU

20 sit-ups

WOD 3/9/2014 - quarta-feira

A)

Warm-up
Tabata:

air squat
back station
Russian swing

B)

Técnica/força:

back squat
6-6-4-4-2-2-2

C)
21-15-9

Pull-up
HSPU
Box jump
Sit-up V-up (canivete)

WOD 2/9/2014 - terça-feira

A)

Warm-up
AMRAP - 15'
200m run
1 hope climb
2 tire flip
3 wall climb

B)
20 Hang power snatch
40 DU
20 Front squat
15 / 30 / 15
10 / 20 / 10
5 / 10 / 5
(CAP time - 25')