Direto de Natal-RN

WOD – 24/01/2019

SKILL
Kipping Pull-up
Bar Muscle-ups

WOD
“DDD 84 – Intermediário”
In teams of 2, with members alternating rounds,

For Time:
6 Rounds of
8 Thrusters @43/30kg.
4 Bar Muscle-ups / C2B Pull-ups

Then,

6 Rounds of
8 C2B Pull-ups / Pull-ups
4 Thrusters @52/36kg.

 

WOD – 24/01/2019

SKILL
Kipping Pull-up
Bar Muscle-ups

WOD
“DDD 84 – Intermediário”
In teams of 2, with members alternating rounds,

For Time:
6 Rounds of
8 Thrusters @43/30kg.
4 Bar Muscle-ups / C2B Pull-ups

Then,

6 Rounds of
8 C2B Pull-ups / Pull-ups
4 Thrusters @52/36kg.

23/01

WOD – 23/01/2019

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
6 x 2 (1+1)

WOD
For Time:
12-9-6-3
Squat Cleans
Burpees Over the Bar

 

WOD – 23/01/2019

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
6 x 2 (1+1)

WOD
For Time:
12-9-6-3
Squat Cleans
Burpees Over the Bar

22/01

WOD – 22/01/2019

STRENGTH WORK
Nordic Curl
4 x 6

Supinated Grip Strict Pull-ups
4 x 6-8

Windshield Wipers
4 x 12

WOD
AMRAP 10’
12 Atomic Sit-ups
12 Box Jumps
12 Shoulder to OH

 

WOD – 22/01/2019

STRENGTH WORK
Nordic Curl
4 x 6

Supinated Grip Strict Pull-ups
4 x 6-8

Windshield Wipers
4 x 12

WOD
AMRAP 10’
12 Atomic Sit-ups
12 Box Jumps
12 Shoulder to OH

21/01

WOD – 21/01/2019

STRENGTH WORK
Barbell Box Step-up
4 x 8

Floor Press
4 x 6

WOD
For Time:
20 Plate OH Walking Lunges
30 Toes to Bar
40 Wall Ball Shots
100 Double Unders
40 Wall Ball Shots
30 Toes to Bar
20 Plate OH Walking Lunges

 

WOD – 21/01/2019

STRENGTH WORK
Barbell Box Step-up
4 x 8

Floor Press
4 x 6

WOD
For Time:
20 Plate OH Walking Lunges
30 Toes to Bar
40 Wall Ball Shots
100 Double Unders
40 Wall Ball Shots
30 Toes to Bar
20 Plate OH Walking Lunges

Burpee de novo sim!

WOD – 17/01/2019

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
Snatch High Pull + Power Snatch + Snatch Balance
6 x 2(1 + 1 + 1)

WOD
For Time:
15/12 Cal Bike
12 Snatches
24 C2B Pull-ups
36 Bar Facing Burpees

 

WOD – 17/01/2019

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
Snatch High Pull + Power Snatch + Snatch Balance
6 x 2(1 + 1 + 1)

WOD
For Time:
15/12 Cal Bike
12 Snatches
24 C2B Pull-ups
36 Bar Facing Burpees

Corrida pra recuperar as pernas

WOD – 16/01/2019

STRENGTH WORK
Landmine Rotations
4 x 16

Kettlebell Side Bend
4 x 8 (each side)

Hollow Hold to V-ups
4 x 15

Front Plank
4 x 45”-1’

WOD
For Time:
2 Rounds of
10 Plate Devil Presses
30 Plate Sit-ups
1 mile Run

 

WOD – 16/01/2019

STRENGTH WORK
Landmine Rotations
4 x 16

Kettlebell Side Bend
4 x 8 (each side)

Hollow Hold to V-ups
4 x 15

Front Plank
4 x 45”-1’

WOD
For Time:
2 Rounds of
10 Plate Devil Presses
30 Plate Sit-ups
1 mile Run

15/01

WOD – 15/01/2019

STRENGTH WORK
Ring Dip / Box Dip
5 x 6 / 8

Ring Row (feet elevated)
5 x 8

 
WOD
“Air Fryer”

For Time:
3 Rounds of
50 Air Squats
10 Clean & Jerks

 

WOD – 15/01/2019

STRENGTH WORK
Ring Dip / Box Dip
5 x 6 / 8

Ring Row (feet elevated)
5 x 8
WOD
“Air Fryer”

For Time:
3 Rounds of
50 Air Squats
10 Clean & Jerks

14/01

WOD – 14/01/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Strict HSPU + HSPU
5 x 2-4 + 6-8

WOD
For Time:
4 Rounds of
15 Kettlebell Swings
8 Box Jumps
15 Burpees
8 Box Jumps Overs

 

WOD – 14/01/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Strict HSPU + HSPU
5 x 2-4 + 6-8

WOD
For Time:
4 Rounds of
15 Kettlebell Swings
8 Box Jumps
15 Burpees
8 Box Jumps Overs

13/01

WOD – 13/01/2019

SKILL
Thruster

STRENGTH WORK
5 – 5 – 3 – 3 – 1 – 1 -1
Thrusters

WOD

For time
3 rounds
400m Run
12 Thrusters
21 Toes to Bar

 

WOD – 13/01/2019

SKILL
Thruster

STRENGTH WORK
5 – 5 – 3 – 3 – 1 – 1 -1
Thrusters

WOD

For time
3 rounds
400m Run
12 Thrusters
21 Toes to Bar

WOD – 13/01/2019

WOD – 13/01/2019

SKILL
Thruster

STRENGTH WORK
5 – 5 – 3 – 3 – 1 – 1 -1
Thrusters

WOD

For time
3 rounds
400m run
12 thrusters @43/30kg
21 toes to bar

 

WOD – 13/01/2019

SKILL
Thruster

STRENGTH WORK
5 – 5 – 3 – 3 – 1 – 1 -1
Thrusters

WOD

For time
3 rounds
400m run
12 thrusters @43/30kg
21 toes to bar