WOD 01/07

Bom dia galera!!!

E vamos começar o mês com um pouco do exercício que todos adoram!!!

Quarta feira 01/07

WOD

12’ AMRAP

8 deadlifts

2, 4, 6, 8…burpees over bar

200m run

Skill

Good morning 3x10

30” bridge hold btw sets

Postado por Coach Lucão

WOD 30/06

Bom dia galera!!!

Terça feira 30/06

WOD

For time

6 shoulder to overhead

15 air squat

9 shoulder to overhead

12 air squat

42 hang power clean

12 shoulder to overhead

9 air squat

15 shoulder to overhead

6 air squat

Skill

Free handstand hold, accumulate 2’

Postado por Coach Lucão

WOD 29/06

Bom dia galera!

Segunda feira 29/06

WOD

10 rounds of

30” row

30” rest

Skill/strength

Bent over rows 5 – 5 – 5 – 3 – 3

15” pull up position hold btw sets

Postado por Coach Lucão

WOD 26/06

Bom dia galera!

Sexta feira 26/06

WOD

12’ AMRAP

5 HSPU

10 jumping lunge

10 burpee box jump

Skill/strength

Barbell box step up 3x7

Postado por Coach Lucão

WOD 25/06

Bom dia galera!!!

Quinta feira 25/06

WOD

4 rounds for time

200m farmer walk

10 hang dumbbell clean

10 cal of row

Skill/strength

SDHP 3 – 3 – 5 – 5

Postado por Coach Lucão 

WOD 24/06

Bom dia galera!

Quarta feira 24/06

WOD

For time

20 DB push jerk

30 push up

400m run

20 DB walking lunge steps

30 air squat

400m run

20 deadlift

30 back extension

400m run

Skill/strength

Snatch grip halting deadlift 3 – 6 – 9 – 6 – 3 

Postado por Coach Lucão

WOD 23/06

Bom dia galera!!!

Terça feira 23/06

WOD

10’ AMRAP

10 chin up

20 mountain climb

30 double under

Skill

Knees to elbows 4x10

20” hollow rock hold btw sets

Postado por Coach Lucão

WOD 22/06

Bom dia galera!

Segunda feira 22/06

WOD

For time

30 DB snatch

20 wall ball shots

20 DB snatch

20 wall ball shots

10 DB snatch

20 wall ball shots

Skill

Med ball clean

Postado por Coach Lucão

WOD 18/06

Bom dia galera!

Quinta feira 18/06

WOD

5 rounds for time

9 hang power clean

18 air squat

18 box jump

Skill/strength

Pause (3”) back squat 3 – 3 – 3 – 3 – 3

Postado por Coach Lucão 

WOD 17/06

Bom dia galera!!!

Quarta feira 17/06

WOD

6’ AMRAP

10 shoulder to overhead

10 bent over rows

Rest 120”

12’ AMRAP

12 KB deadlift

9 KB swing (american)

9 pull up

6 t2b

6 deficit push up

3 burpees

Rest 120”

3’ AMRAP

Max double under

Postado por Coach Lucão

WOD 16/06

Bom dia galera!!!

Terça feira 16/06

WOD

For time

12 DB box carry over

300m run

18 DB box carry over

300m run

24 DB box carry over

300m run

Skill/strength

Front squat 5 – 5 – 5 – 5 

Postado por Coach Lucão

WOD 15/06

Bom dia galera!

Segunda feira 15/06

WOD

For time

50 jumping pull-ups

50 push-ups

100 jumping jacks

50 abmat sit-ups

50 back extensions

Skill/strength

Floor press/floor wipers 5x5/10

Postado por Coach Lucão

WOD 12/06

Bom dia galera!!!

Sexta feira 12/06

WOD

7’ AMRAP

7 wall ball shots

14 OH walking lunge (plate)

Skill/strength

EMOM 5’

1 hang power clean + 1 front squat + 1 hang power clean + 2 front squat

Postado por Coach Lucão

WOD 11/06

Bom dia galera!!!

Quinta feira 11/06

WOD

5 rounds for time (time cap 12’)

200m row

10 push up

10 box jump

Rest 150”

30 burpees

Skill/strength

Pendlay rows 5 – 5 – 3 – 5 – 5 

Postado por Coach Lucão

WOD 10/06

Bom dia galera!

Quarta feira 10/06

WOD

2 rounds for time

21 OHS

33 double unders

12 v-up

33 double unders

21 v-up

33 double unders

12 OHS

33 double unders

Skill

Tabata: hollow rock hold

Rest 60”

Tabata: bridge hold

Postado por Coach Lucão

WOD 09/06

Bom dia galera!

Terça feira 09/06

WOD

“Fran”

21 – 15 – 09

Thrusters

Pull ups

Skill/strength

DB push jerk 5 – 5 – 5 – 3 – 3 – 3

Postado por Coach Lucão 

WOD 08/06

Bom dia galera!!!

Segunda feira 08/06

WOD

For time

21 cal of row

800m run

15 cal of row

600m run

9 cal of row

300m run

Skill

Toes to bar 4x10

Postado por Coach Lucão

WOD 03/06 - HORÁRIOS DO FERIADO

Bom dia galera!

Quinta feira dia 04 de junho é feriado,e a gente não pode parar. E como de costume FERIADÃO TEM TREINÃO!!! RSRSRS...SENSACIONAL!!! 

Fiquem atentos aos horários:
Quinta feira 04/06 - TREINÃO as 11h
Sexta feira 05/06 - TREINÃO as 19h
Sábado 06/06 - LPO as 09h e TREINÃO as 11h

Quarta feira 03/06

WOD

5 rounds for time

11/12/13/14/15 box jump

11/12/13/14/15 KB swing

30/30/30/30/30 double unders

*aumentar o tamanho da caixa e fazer american KB swing nos 2 ultimos rounds

Skill

4 sets of:

30” planche hold immediately followed by max mountain climb

Rest 60” between sets

Postado por Coach Lucão 

WOD 02/06

Bom dia galera!

Terça feira 02/06

WOD

14’ AMRAP

14 cal of row

21 pull ups

Skill/strength

Snatch grip deadlift 7 – 5 – 3 – 3 – 3

Postado por Coach Lucão