Round inteiro pra cada

WOD – 25/03/2019

SKILL
Squat Clean
Push Jerks

STRENGTH WORK
7 x
2 Squat Clean + 2 Push Jerks

WOD
In teams of 2, with members alternating rounds
For Time:
8 Rounds of
20 Wall Ball Shots
10 Burpee Box Jump Overs

 

WOD – 25/03/2019

SKILL
Squat Clean
Push Jerks

STRENGTH WORK
7 x
2 Squat Clean + 2 Push Jerks

WOD
In teams of 2, with members alternating rounds
For Time:
8 Rounds of
20 Wall Ball Shots
10 Burpee Box Jump Overs

Mais do mesmo

WOD – 22/03/2019

WOD
“CFGames Open – 19.5”
33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

 

WOD – 22/03/2019

WOD
“CFGames Open – 19.5”
33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Men 95 lb.
Women 65 lb.

150 segundos

WOD – 20/03/2018

STRENGTH WORK
Back Squat
5-5-3-3-3-3

WOD
4x
AMRAP 150”
9 Wall Ball Shots
6 Toes to Bar
3 Burpees

Rest 150”

 

WOD – 20/03/2018

STRENGTH WORK
Back Squat
5-5-3-3-3-3

WOD
4x
AMRAP 150”
9 Wall Ball Shots
6 Toes to Bar
3 Burpees

Rest 150”

Treino em dupla

WOD – 19/03/2018

STRENGTH WORK
Floor Press
4 x 5

Strict Toes to Bar
4 x 8

Chinese Plank
4 x 1’
WOD
In teams of 2,
For Time:
800m Run (Together)

Then,
3 Rounds of
20 Partner Deadlifts
30 Handstand Push-ups / Push-ups
40 Box Jump Overs

Then,
800m Run (Together)

 

WOD – 19/03/2018

STRENGTH WORK
Floor Press
4 x 5

Strict Toes to Bar
4 x 8

Chinese Plank
4 x 1’
WOD
In teams of 2,
For Time:
800m Run (Together)

Then,
3 Rounds of
20 Partner Deadlifts
30 Handstand Push-ups / Push-ups
40 Box Jump Overs

Then,
800m Run (Together)

Estilo 19.4

WOD – 18/03/2018

STRENGTH WORK
Cluster
3-3-2-2-1-1-1

WOD
For time :
12-9-6
Thrusters
C2B Pull-ups

Rest 3’

12-9-6
Thrusters
50 Double Unders

 

WOD – 18/03/2018

STRENGTH WORK
Cluster
3-3-2-2-1-1-1

WOD
For time :
12-9-6
Thrusters
C2B Pull-ups

Rest 3’

12-9-6
Thrusters
50 Double Unders

Vamo tirar esse Bar MU?

É isso time.

Sempre que no Open, temos um WOD com Muscle-ups, vem aquela expectativa de tirar o primeiro.

Então vamos nessa, ta aí a oportunidade.

 

WOD – 15/03/2018

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65lb.
Time cap: 12 minutes

 

WOD – 15/03/2018

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65lb.
Time cap: 12 minutes

Qual o 19.4?

WOD – 15/03/2019

STRENGTH WORK

3 Rounds of:

30” Front Plank
30” Side Plank (R)
30” Side Plank (L)
30” Rest

WOD

EMOM 25’

1st min – 9/7 cal Bike / 8 Sprawls
2nd min – 12/9 cal Row / 12 Jumping Squats
3rd min – 30 Double Unders
4th min – 200m Run
5th min – Rest

 

WOD – 15/03/2019

STRENGTH WORK

3 Rounds of:

30” Front Plank
30” Side Plank (R)
30” Side Plank (L)
30” Rest

WOD

EMOM 25’

1st min – 9/7 cal Bike / 8 Sprawls
2nd min – 12/9 cal Row / 12 Jumping Squats
3rd min – 30 Double Unders
4th min – 200m Run
5th min – Rest

Pra 2

WOD – 13/03/2018

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Atomic Sit-ups
4 x 10

Barbell Bent Over Rows
4 x 8

WOD
In Teams of 2,
For Time:
3 Rounds of
15 Power Cleans
30 Toes to Bar
45 Wall Ball Shots

 

WOD – 13/03/2018

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Atomic Sit-ups
4 x 10

Barbell Bent Over Rows
4 x 8

WOD
In Teams of 2,
For Time:
3 Rounds of
15 Power Cleans
30 Toes to Bar
45 Wall Ball Shots

12/03

WOD – 12/03/2018

STRENGTH WORK
Shoulder Press
5 x 3

WOD
For Time:
30-25-20-15
Kettlebell Swings
12-12-12-12
Burpee Box Jumps

 

WOD – 12/03/2018

STRENGTH WORK
Shoulder Press
5 x 3

WOD
For Time:
30-25-20-15
Kettlebell Swings
12-12-12-12
Burpee Box Jumps