Grip

WOD – 22/04/2019

STRENGTH WORK
Back Squat
5 x 6

Strict Pull-ups
5 x 6

WOD
For Time:
4 Rounds of
8 Power Snatches
12 Toes to Bar

 

WOD – 22/04/2019

STRENGTH WORK
Back Squat
5 x 6

Strict Pull-ups
5 x 6

WOD
For Time:
4 Rounds of
8 Power Snatches
12 Toes to Bar

Só maromba

WOD – 18/04/2019

SKILL
Squat Clean

STRENGTH WORK
Squat Clean
3-3-3-2-2-2-1-1-1

WOD
“Bodybuilding”
Nordic Curls
4×5

Box Step-ups
5×8

Strict Pull-ups
5×6

Hollow Hold to V-ups
5 x 15

 

WOD – 18/04/2019

SKILL
Squat Clean

STRENGTH WORK
Squat Clean
3-3-3-2-2-2-1-1-1

WOD
“Bodybuilding”
Nordic Curls
4×5

Box Step-ups
5×8

Strict Pull-ups
5×6

Hollow Hold to V-ups
5 x 15

Pra rasgar

WOD – 17/04/2019

STRENGTH WORK
5x
3 Strict HSPU + 8 Kipping HSPU

WOD
In teams of 2, Accumulate:
4′ Max Cal Bike
Rest 4′
4′ Max Cal Row
Rest 4′
3′ Max Reps 20m Shuttle Run (Relay)

 

WOD – 17/04/2019

STRENGTH WORK
5x
3 Strict HSPU + 8 Kipping HSPU

WOD
In teams of 2, Accumulate:
4′ Max Cal Bike
Rest 4′
4′ Max Cal Row
Rest 4′
3′ Max Reps 20m Shuttle Run (Relay)

T2B + Snatch Complex

WOD – 16/04/2019

SKILL
Pause Hang Power Snatch

STRENGTH WORK
Pause Hang Power Snatch
6 x 3

WOD
AMRAP 7′
Na Ascending Ladder of
3 Toes to Bar (3,6,9,12…),
with 1 Unbroken set of
Today’s Snatch Complex*
between T2B sets

*Today’s Snatch Complex is:
1 Power Snatch
1 Hang Snatch
1 Snatch

 

WOD – 15/04/2019

SKILL
Pause Hang Power Snatch

STRENGTH WORK
Pause Hang Power Snatch
6 x 3

WOD
AMRAP 7′
Na Ascending Ladder of
3 Toes to Bar (3,6,9,12…),
with 1 Unbroken set of
Today’s Snatch Complex*
between T2B sets
*Today’s Snatch Complex is:
1 Power Snatch
1 Hang Snatch
1 Snatch

Frita Coxas

WOD – 15/04/2019

STRENGTH WORK
Back Squat
4 x 8

Floor Press
4 x 8

WOD
For Time:
50 Double Unders
20 Back Squats
20 Burpees
50 Double Unders
15 Front Squats
15 Burpees
50 Double Unders
10 Overhead Squats
10 Burpees
50 Double Unders

 

WOD – 15/04/2019

STRENGTH WORK
Back Squat
4 x 8

Floor Press
4 x 8

WOD
For Time:
50 Double Unders
20 Back Squats
20 Burpees
50 Double Unders
15 Front Squats
15 Burpees
50 Double Unders
10 Overhead Squats
10 Burpees
50 Double Unders

BMU

WOD – 12/04/2019

SKILL
Bar Muscle-ups

WOD
For Time:
5 Rounds of
3 Bar Muscle-ups / 6 C2B Pull-ups
6 Burpee Box Jumps
12 Box Jumps

 

WOD – 12/04/2019

SKILL
Bar Muscle-ups

WOD
For Time:
5 Rounds of
3 Bar Muscle-ups / 6 C2B Pull-ups
6 Burpee Box Jumps
12 Box Jumps

Cleans

WOD – 11/04/2019

SKILL
Power Clean & Push Jerk

STRENGTH WORK
Power Clean & Push Jerk
6 x 2

WOD
For Time:
3 Rounds of
400m Run
10 Squat Cleans
20 Push-ups

 

WOD – 11/04/2019

SKILL
Power Clean & Push Jerk

STRENGTH WORK
Power Clean & Push Jerk
6 x 2

WOD
For Time:
3 Rounds of
400m Run
10 Squat Cleans
20 Push-ups

Acelera

WOD – 10/04/2019

STRENGTH WORK
Rope Climb / Rope Climb Pulls
4 x 2 / 5

Single Leg Glute Bridge
4 x 8(2”)

Weighted Hollow Rocks
4 x 12

WOD
For Time:
3 Rounds of
10 Toes to Bar
8 Burpee Tuck Jumps
8 Kettlebell Swings
8 Burpee Tuck Jumps
8 Kettlebell Swings
8 Burpee Tuck Jumps

Rest 5’

 

WOD – 10/04/2019

STRENGTH WORK
Rope Climb / Rope Climb Pulls
4 x 2 / 5

Single Leg Glute Bridge
4 x 8(2”)

Weighted Hollow Rocks
4 x 12

WOD
For Time:
3 Rounds of
10 Toes to Bar
8 Burpee Tuck Jumps
8 Kettlebell Swings
8 Burpee Tuck Jumps
8 Kettlebell Swings
8 Burpee Tuck Jumps

Rest 5’

Caçula antiga

Um ano atrás, o Pechincha ganhava de presente mais uma unidade da Vittoria CrossFit.

Uma de nossas primeiras unidades, que até então só possuía artes marciais, recebia uma reforma e , finalmente, um espaço pra mudar a vida das pessoas através da modalidade que amamos.

O aniversário é da Vittoria CrossFit Pechincha, mas o parabéns é pra vocês, alunos, que fazem tudo isso valer a pena.

 

WOD – 09/04/2019

SKILL
Handstand Push-ups

STRENGTH WORK
4x
2 Strict HSPU + 8 HSPU

WOD
“Happy Birthday Vittoria CrossFit Pechincha”

For Time:
5 Rounds of*
09 Hang Cleans
04 Shoulder to Overhead
18 Sit-ups

*50 Double Unders before each round

 

WOD – 09/04/2019

SKILL
Handstand Push-ups

STRENGTH WORK
4x
2 Strict HSPU + 8 HSPU

WOD
“Happy Birthday Vittoria CrossFit Pechincha”

For Time:
5 Rounds of*
09 Hang Cleans
04 Shoulder to Overhead
18 Sit-ups

*50 Double Unders before each round

Short Metcon

WOD – 08/04/2019

SKILL
Snatch High Pull
Power Snatch

STRENGTH WORK
A.
6x
Snatch High Pull + Power Snatch

B.
Back Squat
3 x 10

WOD
AMRAP 6′
21 Wall Ball Shots
14 Pull-ups

 

WOD – 08/04/2019

SKILL
Snatch High Pull
Power Snatch

STRENGTH WORK
A.
6x
Snatch High Pull + Power Snatch

B.
Back Squat
3 x 10

WOD
AMRAP 6′
21 Wall Ball Shots
14 Pull-ups