Acelera

WOD – 19/11/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
5 x 2

Front Squat
5 x 2

WOD
For Time:
In teams of 2, with members alternating rounds
8 Rounds of
30 Double Unders
10 Burpees Over the Bar

 

WOD – 19/11/2018

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
5 x 2

Front Squat
5 x 2

WOD
For Time:
In teams of 2, with members alternating rounds
8 Rounds of
30 Double Und […]

Bom treino

WOD – 16/11/2018

SKILL
Hang Power Clean
Power Clean

STRENGTH WORK
6 x 2
Power Clean + Hang Power Clean

WOD
For Time:
3 Rounds of
24 Wall Ball Shots
12 Burpees Over the Bar
12 Hang Power Cleans

 

WOD – 16/11/2018

SKILL
Hang Power Clean
Power Clean

STRENGTH WORK
6 x 2
Power Clean + Hang Power Clean

WOD
For Time:
3 Rounds of
24 Wall Ball Shots
12 Burpees Ov […]

Você, o KB e uma Caixa

WOD – 13/11/2018

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Alternating V-ups
4 x 20

WOD
For Time:
30 Burpees
30 Box Jumps
40 Kettlebell Swings
40 Kettlebell Box Step Overs
40 Kettlebell Swings
30 Box Jumps
30 Burpees

 

WOD – 13/11/2018

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Alternating V-ups
4 x 20

WOD
For Time:
30 Burpees
30 Box Jumps
40 Kettlebell Sw […]

Clusters

WOD – 12/11/2018

SKILL
Clusters

STRENGTH WORK
Hang Cluster
5 x 2

WOD
For Time:
50-40-30-20-10
Double Unders
10-8-6-4-2
Clusters
5-4-3-2-1
Bar Muscle-ups

 

WOD – 12/11/2018

SKILL
Clusters

STRENGTH WORK
Hang Cluster
5 x 2

WOD
For Time:
50-40-30-20-10
Double Un […]

Fechando a semana

WOD – 09/11/2018

SKILL
Snatch High Pull
Hang Squat Snatch

STRENGTH WORK
6 x 2
Snatch High Pull + Hang Squat Snatch

WOD
For Time:
5 Rounds of
6 Snatches
9 Burpees + 2 Lateral Bar Hops
12 V-ups

 

WOD – 09/11/2018

SKILL
Snatch High Pull
Hang Squat Snatch

STRENGTH WORK
6 x 2
Snatch High Pull + Hang Squat Snatch

WOD
For Time:
5 Rounds of
6 Snatches
9 Burpees + 2 Lat […]

Amrap 3x

WOD – 07/11/2018

STRENGTH WORK
Deadlift
5 x 5

WOD
3x
AMRAP 3’
8 Hang Cleans
4 Shoulder to Overhead
Max Burpees Over the Bar

Rest 90”

 

WOD – 07/11/2018

STRENGTH WORK
Deadlift
5 x 5

WOD
3x
AMRAP 3’
8 Hang Cleans
4 Shoulder to Overh […]

T2B + WB

WOD – 06/11/2018

SKILL
Toes to Bar

STRENGTH WORK
4x
8 Box Step-ups

WOD
For Time:
42-30-18
Wall Ball Shots
21-15-9
Toes to Bar

 

WOD – 06/11/2018

SKILL
Toes to Bar

STRENGTH WORK
4x
8 Box Step-ups

WOD
For Time:
42-30-18
Wall Ball Shots
21-15-9
Toes to Bar

Monstar adaptado

WOD – 05/11/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6x
2 Power Snatches + 3 Overhead Squats

WOD
“Monstar Games 2018 – WOD 1 – Amador (Adaptado)”
For Time:
3 Rounds of
400m Run
15 Pull-ups
10 Burpee Box Jumps

 

WOD – 05/11/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6x
2 Power Snatches + 3 Overhead Squats

WOD
“Monstar Games 2018 – WOD 1 – Amador (Adaptado)”
For Time:
3 Rounds of
400m Run
15 Pul […]