Nova semana

WOD – 22/07/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Strict Toes to Bar
4 x 8

Front Plank
4 x 1’

WOD
In Teams of 2:
For Time:
2 Rounds of
75 Double Unders
30 Box Jump Overs
75 Double Unders
30 Burpees
75 Double Unders
15 Bar Muscle-ups / 30 C2B Pull-ups

 

WOD – 22/07/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Strict Toes to Bar
4 x 8

Front Plank
4 x 1’

WOD
In Teams of 2:
For Time:
2 Rounds of
75 Double Unders
30 Box Jump Overs
75 Double Unders
30 Burpees
75 Double Unders
15 Bar Muscle-ups / 30 C2B Pull-ups

Salvo

WOD – 19/07/2019

SKILL
Snatch Pull + Hang Squat Snatch + Squat Snatch

STRENGTH WORK
6x
Snatch Pull + Hang Squat Snatch + Squat Snatch

WOD
For Time:
AMRAP 12’
An ascending Ladder of
6 Pull-ups
4 Box Jumps
2 Hang Power Snatches
(8-6-4, 10-8-6, 12-10-8…)

 

WOD – 19/07/2019

SKILL
Snatch Pull + Hang Squat Snatch + Squat Snatch

STRENGTH WORK
6x
Snatch Pull + Hang Squat Snatch + Squat Snatch

WOD
For Time:
AMRAP 12’
An ascending Ladder of
6 Pull-ups
4 Box Jumps
2 Hang Power Snatches
(8-6-4, 10-8-6, 12-10-8…)

Thursday

WOD – 18/07/2019

STRENGTH WORK
Floor Press
5 x 6

Supinated Grip Strict Pull-ups
5 x 6

WOD
For Time:
1200m Run
3 Rounds of
8 Sprawls over the Bar
10 V-ups,

800m Run
2 Rounds of
8 Sprawls over the Bar
10 V-ups,

400m Run
8 Sprawls over the Bar
10 V-ups

 

WOD – 18/07/2019

STRENGTH WORK
Floor Press
5 x 6

Supinated Grip Strict Pull-ups
5 x 6

WOD
For Time:
1200m Run
3 Rounds of
8 Sprawls over the Bar
10 V-ups,

800m Run
2 Rounds of
8 Sprawls over the Bar
10 V-ups,

400m Run
8 Sprawls over the Bar
10 V-ups

Upside Down

WOD – 17/07/2019

SKILL
Handstand Walk Progressions

WOD
In teams of 2,
For Time:
3 Rounds of
48 Wall Ball Shots
32 Kettlebell Swings
16 Shoulder to OH

 

WOD – 17/07/2019

SKILL
Handstand Walk Progressions

WOD
In teams of 2,
For Time:
3 Rounds of
48 Wall Ball Shots
32 Kettlebell Swings
16 Shoulder to OH

9 pra 1

WOD – 16/07/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
For Time:
9-8-7-6-5-4-3-2-1*
Hang Cleans
Toes to Bar

*35 Double Unders Between Sets

 

WOD – 16/07/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
For Time:
9-8-7-6-5-4-3-2-1*
Hang Cleans
Toes to Bar

*35 Double Unders Between Sets

Qualifier

WOD – 15/07/2019

SKILL
C2B Pull-ups

STRENGTH WORK
Back Squat
5 x 5

WOD
“BRF3 Worlds Qualifier – Test5” (Light Version)
For Time:
30 Thrusters
30 C2B Pull-ups
30 Burpee Box Jump Overs

 

WOD – 15/07/2019

SKILL
C2B Pull-ups

STRENGTH WORK
Back Squat
5 x 5

WOD
“BRF3 Worlds Qualifier – Test5” (Light Version)
For Time:
30 Thrusters
30 C2B Pull-ups
30 Burpee Box Jump Overs

Deficit

WOD – 12/07/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Deficit / Handstand Push-ups
6 x 5

Nordic Curls
4 x 5

WOD
For Time:
10-1
Deadlift
Hang Power Cleans
Push Jerk

 

WOD – 12/07/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Deficit / Handstand Push-ups
6 x 5

Nordic Curls
4 x 5

WOD
For Time:
10-1
Deadlift
Hang Power Cleans
Push Jerk

Row – Run

WOD – 11/07/2019

STRENGTH WORK
Back Rack Front Lunges
5 x 8 (each leg)

WOD
For Time:
500/400m Row

Then,
2 Rounds of
12 Toes to Bar
12 Box Jumps

Then,
400m Run

Then,
24 Toes to Bar
24 Box Jumps

 

WOD – 11/07/2019

STRENGTH WORK
Back Rack Front Lunges
5 x 8 (each leg)

WOD
For Time:
500/400m Row

Then,
2 Rounds of
12 Toes to Bar
12 Box Jumps

Then,
400m Run

Then,
24 Toes to Bar
24 Box Jumps

😈 Press

WOD – 10/07/2019

SKILL
Power Snatch

STRENGTH WORK
Power Snatch (TnG)
6 x 3

WOD
AMRAP 8’
An ascending ladder of:
2 Plate Devil Presses
4 Sit-ups
4-8, 6-12, 8-16, 10-20…

 

WOD – 10/07/2019

SKILL
Power Snatch

STRENGTH WORK
Power Snatch (TnG)
6 x 3

WOD
AMRAP 8’
An ascending ladder of:
2 Plate Devil Presses
4 Sit-ups
4-8, 6-12, 8-16, 10-20…

Squats + BMUs

WOD – 09/07/2019

SKILL
Bar Muscle-ups

STRENGTH WORK
Box Step-ups
3 x 8

WOD
For Time:
200m Run
20 Back Squats
9 Bar Muscle-ups / 15 C2B Pull-ups
200m Run
15 Front Squats
6 Bar Muscle-ups / 12 C2B Pull-ups
200m Run
10 Overhead Squats
3 Bar Muscle-ups / 9 C2B Pull-ups

 

WOD – 09/07/2019

SKILL
Bar Muscle-ups

STRENGTH WORK
Box Step-ups
3 x 8

WOD
For Time:
200m Run
20 Back Squats
9 Bar Muscle-ups / 15 C2B Pull-ups
200m Run
15 Front Squats
6 Bar Muscle-ups / 12 C2B Pull-ups
200m Run
10 Overhead Squats
3 Bar Muscle-ups / 9 C2B Pull-ups