Hoje não é BCC

WOD – 23/01/2019

STRENGTH WORK
One Arm KB Bent Over Row
4 x 8

Barbell Glute Bridge
4 x 10

Alternating V-ups
4 x 20

WOD
400m Run
24 Russian Kettlebell Swings
12 HSPU / 12 Push Presses

 

WOD – 23/01/2019

STRENGTH WORK
One Arm KB Bent Over Row
4 x 8

Barbell Glute Bridge
4 x 10

Alternating V-ups
4 x 20

WOD
400m Run
24 Russian Kettlebell Swings
12 HSPU / 12 Push Presses

Agora 19.2

WOD – 22/01/2019

SKILL
Hang Power Clean
Split Jerk
Clean & Jerk (TnG)

STRENGTH WORK
5 x
3 Hang Power Clean & 2 Jerk

WOD
“BCC Qualifier – 19.2”
AMRAP 8’
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
Max. Clean & Jerks

 

WOD – 22/01/2019

SKILL
Hang Power Clean
Split Jerk
Clean & Jerk (TnG)

STRENGTH WORK
5 x
3 Hang Power Clean & 2 Jerk

WOD
“BCC Qualifier – 19.2”
AMRAP 8’
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
10 Clean & Jerks
30 Wall Ball Shots
Max. Clean & Jerks

19.1 do BCC

WOD – 21/01/2019

STRENGTH WORK
Back Squat
6 x 4

Floor Press
5 x 2

WOD
“BCC Qualifier – 19.1”
AMRAP 10’
100 Double Unders
20 Burpee Box Jumps
20 T2B
15 Burpee Box Jumps
15T2B
10 Burpee Box Jumps
10 T2B
5 Burpee Box Jumps
5 T2B

 

WOD – 21/01/2019

STRENGTH WORK
Back Squat
6 x 4

Floor Press
5 x 2

WOD
“BCC Qualifier – 19.1”
AMRAP 10’
100 Double Unders
20 Burpee Box Jumps
20 T2B
15 Burpee Box Jumps
15T2B
10 Burpee Box Jumps
10 T2B
5 Burpee Box Jumps
5 T2B

Freestanding novamente

WOD – 17/01/2019

SKILL
Freestanding Handstand Hold
Handstand Push-up

WOD
For Time:
75 Double Unders
15 Burpees over the Bar
12 Deadlifts @Bodyweight

 

WOD – 17/01/2019

SKILL
Freestanding Handstand Hold
Handstand Push-up

WOD
For Time:
75 Double Unders
15 Burpees over the Bar
12 Deadlifts @Bodyweight

Ou um ou outro

WOD – 17/01/2019

STRENGTH WORK
Pause Front Squat
4 x 4

WOD
For Time:
30-20-10
Wall Ball Shots
9-6-3
Bar Muscle-ups

or

30-20-10
Wall Ball Shots
15-10-5
Chest to Bar Pull-ups

 

WOD – 17/01/2019

STRENGTH WORK
Pause Front Squat
4 x 4

WOD
For Time:
30-20-10
Wall Ball Shots
9-6-3
Bar Muscle-ups

or

30-20-10
Wall Ball Shots
15-10-5
Chest to Bar Pull-ups

Que tal PR?

WOD – 16/01/2018

SKILL
Hang Squat Clean

STRENGTH WORK
20′ to find your 1 RM
Hang Squat Clean

WOD
3x
AMRAP 3′
3 Hang Power Clean
6 Push-ups
9 Sit-ups

Rest 3′

 

WOD – 16/01/2018

SKILL
Hang Squat Clean

STRENGTH WORK
20′ to find your 1 RM
Hang Squat Clean

WOD
3x
AMRAP 3′
3 Hang Power Clean
6 Push-ups
9 Sit-ups

Rest 3′

O ano já tem 15 dias

WOD – 15/01/2018

SKILL
Rope Climb
Legless Rope Climb

STRENGTH WORK
4 x 1
Legless Rope Climb

or

4 x 2
Rope Climb

WOD
For Time:
4 Rounds of:
600m Run
18 Box Jumps
12 Toes to Bar

 

WOD – 15/01/2018

SKILL
Rope Climb
Legless Rope Climb

STRENGTH WORK
4 x 1
Legless Rope Climb

or

4 x 2
Rope Climb

WOD
For Time:
4 Rounds of:
600m Run
18 Box Jumps
12 Toes to Bar

Da pra Acelerar

WOD – 13/01/2019

STRENGTH WORK
Back Squat
5 x 5

Floor Press
5 x 3

WOD
For Time:
30 Snatches
15 Burpees
30 Clean & Jerks
15 Burpees
30 Thrusters
15 Burpees

 

WOD – 13/01/2019

STRENGTH WORK
Back Squat
5 x 5

Floor Press
5 x 3

WOD
For Time:
30 Snatches
15 Burpees
30 Clean & Jerks
15 Burpees
30 Thrusters
15 Burpees

DU + OHS

WOD – 11/01/2019

SKILL
Double Unders

STRENGTH WORK
5 x 2
Power Snatch + 2 Snatch Balance

WOD
For Time:
5 Rounds of
50 Double Unders
15 Overhead Squats

 

WOD – 11/01/2019

SKILL
Double Unders

STRENGTH WORK
5 x 2
Power Snatch + 2 Snatch Balance

WOD
For Time:
5 Rounds of
50 Double Unders
15 Overhead Squats

Swing e HSPU

WOD – 10/01/2019

STRENGTH WORK
1 1/4 Front Squat
5 x 3

WOD
AMRAP 9′
3-6-9-12-15-18…
Kettlebell Swings
3-3-6-6-9-9…
Handstand Push-ups

 

WOD – 10/01/2019

STRENGTH WORK
1 1/4 Front Squat
5 x 3

WOD
AMRAP 9′
3-6-9-12-15-18…
Kettlebell Swings
3-3-6-6-9-9…
Handstand Push-ups