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WOD 01
INTENSIDADE
10 ROUNDS
FOR TIME
WOD 02
15 BURPEES INTENSIDADE
15 SQUATS
15 PUSH UP 5 ROUNDS
15 LUNGES FOR TIME
50 SQUATS
INTENSIDADE
7 ROUNDS
5 BURPEES
10 LUNGES
WOD 05
INTENSIDADE
FOR TIME
DOUBLE UNDER
WOD 07 SIT UP
INTENSIDADE
ACUMULAR 6’ DE
PRANCHA FRONTAL WOD 08
INTENSIDADE
12 JUMP LUNGES A
CADA QUEBRA FOR TIME
300 DOUBLE
UNDER
WOD 09
INTENSIDADE
2X TABATA
8’ - 16 ROUNDS
WOD 10
BURPEE INTENSIDADE
AIR SQUAT
4 ROUNDS
20’’ ON E 10’’ OFF FOR TIME
ALTERNANDO BURPEE E SQUAT
600M RUN
25 BURPEES
WOD 11
INTENSIDADE
EMOM 30’
1- 15 BURPEES WOD 12
2- 30 SQUATS INTENSIDADE
3- 25 PUSH UPS
4- 60 DU EMOM 15’
5- REST
1- MAX. DU
2- MAX. PUSH UP
3- MAX. SQUAT
WOD 13
INTENSIDADE
FOR TIME
DEATH BY TIME
1- 5 BURPEES WOD 16
2- 6 BURPEES INTENSIDADE
3- 7 BURPEES
. AMRAP 10’
.
. 100M RUN
25 SQUATS
25 DU
WOD 17
INTENSIDADE
EMOM 20’
30M HSW
30 PISTOLS
WOD 19 30 BURPEES
30 TUCK UP
INTENSIDADE
5 ROUNDS
FOR TIME
WOD 20
1 KM RUN INTENSIDADE
2X
200M - 150M - 100M
TROTE
MEDIO
FORTE
WOD 21
INTENSIDADE
WOD 24
50 SQUATS
10 BURPEES
40 V-UPS
10 BURPEES
20 LUNGES (CADA PERNA) INTENSIDADE
10 BURPEES
20 LUNGES (CADA PERNA)
10 BURPEES 6 ROUNDS
40 V-UPS
10 BURPEES FOR TIME
50 SQUATS
15 TUCK UP
15 PUSH UPS
WOD 25
INTENSIDADE
DEATH BY
BY COACH LESSA
WOD 26
TIROS DE 10M INTENSIDADE
1- 3 TIROS
2- 4 TIROS BY COACH LESSA
3- 5 TIROS EMOM 16’
...
1- 50 DU
2- 15 SWING OBJETO
WOD 27
(MOCHILA, SACOLA, CRIANÇA)
3- 20 REMADORES
4- REST
INTENSIDADE
BY COACH LESSA
3 ROUNDS
WOD 28
25 PUSH UPS INTENSIDADE
30 ALT. V-UPS
50 AIR SQUATS EMOM 12’
15 SQUATS
+ 8 PUSH UPS
A CADA MINUTO
WOD 29
INTENSIDADE
5 ROUNDS
FOR TIME
WOD 30
DENTRO DE 3’ INTENSIDADE
40 SQUATS
30 LUNGES 5 ROUNDS
MAX. BURPEES FOR TIME
REST 3’
DENTRO DE 3’
15 BURPEES
WOD 31 30 LUNGES
MAX. SQUAT
INTENSIDADE REST 3’
5 ROUNDS
60 DU WOD 32
50 AIR SQUAT INTENSIDADE
40 WALKING LUNGE
30 JUMP LUNGE FOR TIME
20 JUMP SQUAT
10 PISTOL 100 DU
80 AIR SQUATS
60 SIT UPS
40 PUSH UPS
20 BURPEES
100 DU
WOD 33
INTENSIDADE
FOR TIME
FOR TIME
TUCK JUMP
WOD 37
INTENSIDADE
AMRAP 30’
WOD 39 1-2-3-4...
LUNGE
INTENSIDADE SQUAT
4 ROUNDS
WOD 41
INTENSIDADE
CORE
5 ROUNDS
WOD 42
10 V-UPS INTENSIDADE
10 ABS BYCICLE
10 TUCK UP CORE
REST 30’’ 5 ROUNDS
20 SIDE OBLIQUE
CRUNCH (CADA LADO)
WOD 43 20 ABS CRUNCH
INTENSIDADE
CORE
5 ROUNDS
WOD 44
30’’ SIDE PLANK INTENSIDADE
CADA LADO
20 V-UP AMRAP 16’
UNILATERAL
16 JUMPING SQUATS
6 BURPEES
16 JUMPING LUNGES
6 BURPEES
16 MOUNTAIN CLIMB
6 BURPEES
WOD 45
INTENSIDADE
BY NOAH OHLSEN
AMRAP 15’
WOD 46
15 JUMP SQUATS INTENSIDADE
15 PUSH UPS
15 SIT UPS BY JOVI
EMOM 12’
1- 9 PUSH UPS
2- 12 SQUATS
WOD 47 3- 15 SIT UPS
INTENSIDADE
BY JOVI
3 ROUNDS
FOR TIME WOD 48
INTENSIDADE
21 DU
15 BURPEES BY VITOR CAETANO
EMOM 12’
9 HSPU
1- 12 BURPEES
2- 9,12,15 HSPU
(ADAPTE AS REPS E
QUANTIDADE COMO
QUISER)
WOD 49
INTENSIDADE
4 ROUNDS
FOR TIME
WOD 50
30’’ WALL SIT INTENSIDADE
30’’ SQUAT
30’’ WALL SIT FOR TIME
REST 1’30’’
3KM RUN
200 SQUATS
100 PUSH UPS
50 BURPEES