Semana que vem, Widow Maker

WOD – 22/09/2019

STRENGTH WORK
Back Squat
5-5-3-3-3-1

WOD
For Time:
4 Rounds of
5 Thrusters
25 Double Unders

Rest 2’

3 Rounds of
7 Thrusters
30 Double Unders

Rest 2’

2 Rounds of
9 Thrusters
35 Double Unders

 

WOD – 22/09/2019

STRENGTH WORK
Back Squat
5-5-3-3-3-1

WOD
For Time:
4 Rounds of
5 Thrusters
25 Double Unders

Rest 2’

3 Rounds of
7 Thrusters
30 Double Unders

Rest 2’

2 Rounds of
9 Thrusters
35 Double Unders

20/09

WOD – 20/09/2019

SKILL
Row
Rope Climb

WOD
For Time:
500/450m Row

Then,
5 Rounds of
4 Bar Muscle-ups / 10 Pull-ups
10 Push-ups
15 Wall Ball Shots

 

WOD – 20/09/2019

SKILL
Row
Rope Climb

WOD
For Time:
500/450m Row

Then,
5 Rounds of
4 Bar Muscle-ups / 10 Pull-ups
10 Push-ups
15 Wall Ball Shots

10-1 exchange

WOD – 19/09/2019

SKILL
Hang Squat Clean
Push Jerk

STRENGTH WORK
Hang Squat Clean + Push Jerk
6 x 2+1

WOD
For Time:
10-1 Exchange of
Hang Clean
Burpee Box Jump Overs

 

WOD – 19/09/2019

SKILL
Hang Squat Clean
Push Jerk

STRENGTH WORK
Hang Squat Clean + Push Jerk
6 x 2+1

WOD
For Time:
10-1 Exchange of
Hang Clean
Burpee Box Jump Overs

Nem reclama e vai!

WOD – 18/09/2019

SKILL
Pose Running

WOD
“Running Time Trials”
For time:
400m Run
Rest 6’
800m Run
Rest 6’
1600m Run

Buy-out:
75 V-ups

 

WOD – 18/09/2019

SKILL
Pose Running

WOD
“Running Time Trials”
For time:
400m Run
Rest 6’
800m Run
Rest 6’
1600m Run

Buy-out:
75 V-ups

Snatch DT

WOD – 17/09/2019

SKILL
Power Snatch
Snatch Balance
Overhead Squat

STRENGTH WORK
Power Snatch + Snatch Balance + Overhead Squat
5 x 2

WOD
“Snatch DT”
For Time:
5 Rounds of
9 Deadlifts @61/43 kg.
6 Hang Power Snatches
3 OHS

 

WOD – 17/09/2019

SKILL
Power Snatch
Snatch Balance
Overhead Squat

STRENGTH WORK
Power Snatch + Snatch Balance + Overhead Squat
5 x 2

WOD
“Snatch DT”
For Time:
5 Rounds of
9 Deadlifts @61/43 kg.
6 Hang Power Snatches
3 OHS

16/09

WOD – 16/09/2019

SKILL
Double Unders

STRENGTH WORK
Front Squat
5 x 3

Strict C2B Pull-ups
5 x 5-7

WOD
For Time:
50-50-50-50
Double Unders
20-15-10-5
Toes to Bar
Burpees to the Plate

 

WOD – 16/09/2019

SKILL
Double Unders

STRENGTH WORK
Front Squat
5 x 3

Strict C2B Pull-ups
5 x 5-7

WOD
For Time:
50-50-50-50
Double Unders
20-15-10-5
Toes to Bar
Burpees to the Plate

13/09

WOD – 13/09/2019

STRENGTH WORK
Rope Climbs
4 x 2-3

Reverse Hypers
4 x 12

WOD
For Time:
4 Rounds of
18 Wall Ball Shots
3 Power Cleans

 

WOD – 13/09/2019

STRENGTH WORK
Rope Climbs
4 x 2-3

Reverse Hypers
4 x 12

WOD
For Time:
4 Rounds of
18 Wall Ball Shots
3 Power Cleans

12/09

WOD – 12/09/2019

SKILL
Pistols

STRENGTH WORK
Weighted Pistols / Single Leg Box Squats
4 x 6

Farmer’s Carry
4 x 60m

Windshield Wipers
4 x 12

WOD
AMRAP 8’
50 Double Unders
An Ascending Ladder of
2 Overhead Squats
(2-4-6-8-10…)

 

WOD – 12/09/2019

SKILL
Pistols

STRENGTH WORK
Weighted Pistols / Single Leg Box Squats
4 x 6

Farmer’s Carry
4 x 60m

Windshield Wipers
4 x 12

WOD
AMRAP 8’
50 Double Unders
An Ascending Ladder of
2 Overhead Squats
(2-4-6-8-10…)

11/09

WOD – 11/09/2019

SKILL
Clean
Push Jerk
Split Jerk

STRENGTH WORK
6 x
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

WOD
For Time:
4 Rounds of
4 Bar Muscle-ups / 8 C2B Pull-ups
6 One Arm KB Push Press (Right Arm)
6 One Arm KB Push Press (Left Arm)
12 Kettlebell Swings

 

WOD – 11/09/2019

SKILL
Clean
Push Jerk
Split Jerk

STRENGTH WORK
6 x
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

WOD
For Time:
4 Rounds of
4 Bar Muscle-ups / 8 C2B Pull-ups
6 One Arm KB Push Press (Right Arm)
6 One Arm KB Push Press (Left Arm)
12 Kettlebell Swings

10/09

WOD – 10/09/2019

STRENGTH WORK

Back Squat
5-5-3-3-3

Floor Press
5 x 5

WOD
For Time
500/450m Row
50 Burpee Step-up Overs

 

WOD – 10/09/2019

STRENGTH WORK

Back Squat
5-5-3-3-3

Floor Press
5 x 5

WOD
For Time
500/450m Row
50 Burpee Step-up Overs