21/11

WOD – 21/11/2019

SKILL
Snatch High Pull
Squat Snatch

STRENGTH WORK
Snatch High Pull + Squat Snatch
3 x 2 + 2
3 x 1 + 1

WOD
For Time:
20-16-12-8*
Overhead Squats
Deadlifts

*30 Double Unders after each movement

 

WOD – 21/11/2019

SKILL
Snatch High Pull
Squat Snatch

STRENGTH WORK
Snatch High Pull + Squat Snatch
3 x 2 + 2
3 x 1 + 1

WOD
For Time:
20-16-12-8*
Overhead Squats
Deadlifts

*30 Double Unders after each movement

19/11

WOD – 19/11/2019

SKILL
Power Clean (TnG)

STRENGTH WORK
Power Clean (TnG)
2 x 5
2 x 4
2 x 3

WOD
For Time:
4-8-12-16-20
Toes to Bar
Kettlebell Swings

Buy-out:
3 Giant sets of

20 Crunches
16 Alternating Crossing V-ups
12 Rower Sit-ups

 

WOD – 19/11/2019

SKILL
Power Clean (TnG)

STRENGTH WORK
Power Clean (TnG)
2 x 5
2 x 4
2 x 3

WOD
For Time:
4-8-12-16-20
Toes to Bar
Kettlebell Swings

Buy-out:
3 Giant sets of

20 Crunches
16 Alternating Crossing V-ups
12 Rower Sit-ups

18/12

WOD – 18/11/2019

STRENGTH WORK
Pause Back Squat
4 x 5(2”) @70% of heaviest load of Widow Maker

WOD
For time:
30 Burpee Box jumps
30 Shoulder to Overhead
400 m Run
20 Burpee Box jumps
20 Shoulder to Overhead
400 m Run
10 Burpee Box jumps
10 Shoulder to Overhead

 

WOD – 18/11/2019

STRENGTH WORK
Pause Back Squat
4 x 5(2”) @70% of heaviest load of Widow Maker

WOD
For time:
30 Burpee Box jumps
30 Shoulder to Overhead
400 m Run
20 Burpee Box jumps
20 Shoulder to Overhead
400 m Run
10 Burpee Box jumps
10 Shoulder to Overhead

Maromba

WOD – 14/11/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Nordic Curl
4 x 6

Shoulder Press
4 x 5

WOD
AMRAP 14’
5 Strict Pull-ups
10 Push-ups
20 Wall Ball Shots

 

WOD – 14/11/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Nordic Curl
4 x 6

Shoulder Press
4 x 5

WOD
AMRAP 14’
5 Strict Pull-ups
10 Push-ups
20 Wall Ball Shots

13/11

WOD – 13/11/2019

SKILL
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

STRENGTH WORK
Hang Power Snatch + Hang Squat Snatch + Overhead Squat
6 x 1+1+2

WOD
For Time:
800m Run
9 Power Snatches
600m Run
12 Hang Power Snatches
400m Run
15 Hang Squat Snatches

 

WOD – 13/11/2019

SKILL
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

STRENGTH WORK
Hang Power Snatch + Hang Squat Snatch + Overhead Squat
6 x 1+1+2

WOD
For Time:
800m Run
9 Power Snatches
600m Run
12 Hang Power Snatches
400m Run
15 Hang Squat Snatches

Squat Deloading

WOD – 12/11/2019

STRENGTH WORK
Pause Back Squat
4 x 4(2”) @70% of heaviest load of Widow Maker

WOD
AMRAP 12’
15 Toes to Bar
12 Box Jump Overs
9 Burpees

 

WOD – 12/11/2019

STRENGTH WORK
Pause Back Squat
4 x 4(2”) @70% of heaviest load of Widow Maker

WOD
AMRAP 12’
15 Toes to Bar
12 Box Jump Overs
9 Burpees

DL

WOD – 11/11/2019

SKILL
Hang Power Clean
Push Jerk

STRENGTH WORK
Hang Power Clean + Push Jerk
6 x 2 + 2

WOD
“DL”
For Reps:
2 Rounds of

In 3 minutes,
10 Hang Power Cleans
10 Handstand Push-ups / Push Press
Max Double Unders

Rest 90” between rounds,

Then,
Rest 90”, and

2 Rounds of
In 3 minutes,
10 Hang Power Cleans
10 Handstand Push-ups / Push Press
Max Burpees
Rest 90” between rounds

 

WOD – 11/11/2019

SKILL
Hang Power Clean
Push Jerk

STRENGTH WORK
Hang Power Clean + Push Jerk
6 x 2 + 2

WOD
“DL”
For Reps:
2 Rounds of

In 3 minutes,
10 Hang Power Cleans
10 Handstand Push-ups / Push Press
Max Double Unders

Rest 90” between rounds,

Then,
Rest 90”, and

2 Rounds of
In 3 minutes,
10 Hang Power Cleans
10 Handstand Push-ups / Push Press
Max Burpees
Rest 90” between rounds

20.4 à seco

WOD – 08/11/2019

SKILL
Ring Swings
Ring Muscle-ups

WOD
“Dried 20.4”
For Time:
25 Bar Muscle-ups / 30 C2B Pull-ups
80 KB Sumo Deadlift High Pull @24/16kg.
120 Wall Ball Shots

Partition reps as needed

 

WOD – 08/11/2019

SKILL
Ring Swings
Ring Muscle-ups

WOD
“Dried 20.4”
For Time:
25 Bar Muscle-ups / 30 C2B Pull-ups
80 KB Sumo Deadlift High Pull @24/16kg.
120 Wall Ball Shots

Partition reps as needed

Dia Final

Não, não é o apocalipse. Por mais que pareça

Mas é apenas o fim do Widow Maker.

 

WOD – 07/11/2019

STRENGTH WORK
“Widow Maker – Final Day”
20 Unbroken Reps of Back Squat

WOD
AMRAP 7’
An Ascending ladder of
1 Atomic Sit-up
2 Burpees,
2-4,3-6,4-8,5-10…

 

WOD – 07/11/2019

STRENGTH WORK
“Widow Maker – Final Day”
20 Unbroken Reps of Back Squat

WOD
AMRAP 7’
An Ascending ladder of
1 Atomic Sit-up
2 Burpees,
2-4,3-6,4-8,5-10…

06/12

WOD – 06/11/2019

SKILL
Double Unders

STRENGTH WORK
Strict Toes to Bar
4 x 6-8

Deficit Push-ups
4 x 10-12

Reverse Hypers
4 x 10

Then,

Hollow Hold to V-up
4 x 12-15

Bent Over Rows
4 x 8

Nordic Curls
4 x 6

WOD
*1
“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

or

*2
6-9-12-15-18-21-24-27-30-33-30-27-24-21-18-15-12-9-6
Unbroken Double Unders

or

*3
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2
Unbroken Double Unders

 

WOD – 06/11/2019

SKILL
Double Unders

STRENGTH WORK
Strict Toes to Bar
4 x 6-8

Deficit Push-ups
4 x 10-12

Reverse Hypers
4 x 10

Then,

Hollow Hold to V-up
4 x 12-15

Bent Over Rows
4 x 8

Nordic Curls
4 x 6

WOD
*1
“Flight Simulator”
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

or

*2
6-9-12-15-18-21-24-27-30-33-30-27-24-21-18-15-12-9-6
Unbroken Double Unders

or

*3
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2
Unbroken Double Unders