Kipping

WOD – 10/09/2018

SKILL
Kipping Pull-up
Kipping Bar Muscle-up

WOD
For Time:
60 Double Unders
30 Toes to Bar
20 Thrusters

Rest 3’

60 Double Unders
20 Pull-ups
10 Thrusters

Rest 3’
60 Double Unders
10 Bar Muscle-ups
5 Thrusters

 

WOD – 10/09/2018

SKILL
Kipping Pull-up
Kipping Bar Muscle-up

WOD
For Time:
60 Double Unders
30 Toes to Bar
20 T […]

Pré-feriado

WOD – 06/09/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Every 90”, for 9’
Power Clean + Hang Squat Clean

WOD
For Time:
20-15-10-5*
Toes to Bar
*10 Hang Clean & Jerk between sets

 

WOD – 06/09/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Every 90”, for 9’
Power Clean + Hang Squat Clean

WOD
For Time:
20-15-10-5*
Toes to Bar
*10 H […]

Death by 10m

WOD – 05/09/2018

STRENGTH WORK

Deload Week
3 Giant Sets of
5 Back Squat
5 Shoulder Press
5 Deadlift
@40/50/60%

WOD
“Death by 10m.”
With a continuously running clock, perform:
1 sprint (10 meters) on the first minute,
2 sprints (10 meters) on the second minute,
3 sprints (10 meters) on the third minute…
Continue until you cannot complete the required number of sprints in the given minute.

 

WOD – 05/09/2018

STRENGTH WORK

Deload Week
3 Giant Sets of
5 Back Squat
5 Shoulder Press
5 Deadlift
@40/50/60%

WOD
“Death by 10m.”
With a continuously running clock, perform:
1 sprint (10 meters) on the first minute,
2 sprints (10 meters) on the second minute,
3 sprints (10 meters) on the third minute…
Continue until you cannot complete the required number of sprints in the given minute.

03/09/18

WOD – 03/09/2018

SKILL
Power Snatch
Hang Squat Snatch

STRENGTH WORK
Every 90”, for 9’
Power Snatch + Hang Squat Snatch + Overhead Squat

WOD
In teams of 2,
For Time:
3 rounds of
80 Double Unders
30 Push Jerks
80 Double Unders
60 Plate Box Step-up Overs

 

WOD – 03/09/2018

SKILL
Power Snatch
Hang Squat Snatch

STRENGTH WORK
Every 90”, for 9’
Power Snatch + Hang Squat Snatch + Overhead Squat

WOD
In teams of 2,
For Time:
3 rounds of
80 Double Unders
30 Push Jerks
80 Double Unders
60 Plate Box Step-up Overs

Deadlifting

WOD – 31/08/2018

STRENGTH WORK

Deadlift
5-3-1+
@75/85/95%

WOD

For Time:
3 Round of
40 Double Unders
5 Power Snatch
5 Bar Muscle-ups / 8 C2B Pull-ups + 8 Push-up

 

WOD – 31/08/2018

STRENGTH WORK

Deadlift
5-3-1+
@75/85/95%

WOD

For Time:
3 Round of
40 Double Unders
5 Power Sn […]

1o da História

WOD – 28/08/2018

SKILL
Power Clean (TnG)

STRENGTH WORK
Every 90”, for 9’
3 Power Cleans (TnG)

WOD
“Fast & Heavy”
For time:
21 Thrusters
Run 1/4 mile (400m)
18 Thrusters
Run 1/4 mile (400 m)
15 Thrusters
Run 1/4 mile (400 m)

 

WOD – 28/08/2018

SKILL
Power Clean (TnG)

STRENGTH WORK
Every 90”, for 9’
3 Power Cleans (TnG)

WOD
“Fast & Heavy”
For time:
21 Thrusters
Run 1/4 m […]

Semana de Pico (2)

WOD – 28/05/2018

STRENGTH WORK
Back Squat
5-3-1+
@75/85/95%
WOD
For Time:
6 Rounds of
4 Strict Pull-ups
8 Burpees
12 Box Jumps

 

VITTORIA SIX PACK

A.
50 Sit-ups

B.
3x
14 Hollow to V-up
12 V-ups
10 Alternating V-ups
Rest 20″

C.
Acummulate 90″ on Chinese Plank

 

WOD – 28/05/2018

STRENGTH WORK
Back Squat
5-3-1+
@75/85/95%
WOD
For Time:
6 Rounds of
4 Strict Pull-ups
8 Burp […]