22/11

84 burpee

WOD
AMRAP 15min.
5 push-up
10 sit-up
15 double under

12

After bash
muscle-up

18/11

80 burpees

Xfit MMA wod.

3x

1'soco

1'DLHP

1'burpee

1'push press

1'joelheo bola

1' rest

Skill

Pull Ups

WOD

"Sit to Pull!"

55 sit-ups
5 pull-up
45 sit-ups
10 Pull-ups
35 sit-ups
15 Pull-ups
25 sit-ups
20 Pull-ups
15 sit-ups
25 Pull-ups

(15 Min Cap)

(Scaling Options Available From Your Coach In Class)

After Bash

Hang Power Snatch Drills

10/11

WU
72 burpees
400m run

WOD
AMRAP 10 min.
100 run
10 pushup
10 situp
10 air squat

7+50metros

09/11

71 burpees

WOD : A1. Press 5-5-5
                  40-42,5-45
           A2. AMRAP Strict Pullups, Rest

          B1. 20min AMRAP
                10 DB thrusters
                30 Double Unders
                20 Situps
 7+20 DU

21/10

Burpees: 52

Warm Up

Dynamic Warm Up

Skill

Gaming the WOD

WOD

Three rounds for time of:

Run 200 meters
20 Pull-ups (TRX)
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

time: 27'

30/09

Warm up:31 Burppes (desafio)

Then...

3 Power Cleans on the Minute for 10 Minutes
40-40-40-40-40-50-50-50-50-50
(Moderate Weight) 

Skill:

Double Unders

5 min.

WOD:

“Annie”

50-40-30-20-10 of:

Double-Unders
Sit-Up
tempo:8'33"

After Party:

Farmers Walk 400m
(18kg each hand)

13/09

Desafio 100 dias de burpee - 14º dia

acumulados: 105

Warm up
3x (20 kg)
10 OHS
10 DF
10 press
10 bench press

press
5-5-3-3-1-1
40-45-47,5-50-52,5-55(fail)

WOD
21-15-9
pull-up
dip
push-up
sit-up


after bash
hand stand push-up pratice

dia 10/09

Desafio 100 dias de burpee - 11º dia

Acumulados: 66

Warm-up
3pull-up
3dip
4pull-up
4dip
5pull-up
5dip

WOD
400m run
100 push-up
400m run
100 sit-up
200m run
50 push-up
200m run
50sit-up
100m run
25 push up
100m run
25 sit-up
100m run
25 push-up
100m run
25 sit-up

dia 06/09

Desafio 100 dias de burpee 7ºdia 




Acumulados: 28

Warm Up

CrossFit Warm Up
3X10

Pull Ups
Dips
Sit Ups
Back Extensions
OHS
Samson Stretch
Weakness

WOD

AMRAP 12 Minutes

10 Power Snatch (30kg)
15 Box Jump (55cm)
7 Burpees 

total 4 + 10 snatch
After Bash
100 Russain Kettle Bell Swings (24kg )

6'39"

dia 05/09

Desafio 100 dias de burpee 6ºdia 

Acumulados:21

Warm Up

100 Jumping Jacks

WOD (crosfit reebok one)

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups (Sub Sit-Up's if needed)
Sprint 100 meters
10 Burpees
Rest 30 seconds