Mais leve pra recuperar

WOD – 18/12/2018

SKILL
Handstand Push-ups
Rope Climb

STRENGTH WORK
4 Alternated Sets of:
12 Handstand Push-ups
3 Rope Climb

WOD
EMOM 20”
45” Cal Row / Bike
45” Sprawl + Side Shufle
45” Box Jumps
Rest

 

WOD – 18/12/2018

SKILL
Handstand Push-ups
Rope Climb

STRENGTH WORK
4 Alternated Sets of:
12 Handstand Push-ups
3 Rope Climb
WOD
EMOM 20”
45” Cal Row / Bike
45” Sprawl + Side Shufle
45” Box Jumps
Rest

“12 days of Christmas – Vittoria CF Version”

CC4BD91E-E4DC-4AA7-9505-8A47C077DB82

WOD – 17/12/2017

“12 days of Christmas – Vittoria CF Version”
For time:
1 Power Snatches @50/35
2 Shoulder to OH @50/35
3 Front Squats @50/35
4 Hang Power Cleans @50/35
5 Deadlifts @50/35
6 Pull-ups
7 Burpees
8 V-ups
9 Box Jumps
10 Kb Front Lunges @24/16
11 Kb Swings @24/16
12 100m Run

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

WOD – 17/12/2017


“12 days of Christmas – Vittoria CF Version”
For time:
1 Power Snatches @50/35
2 Shoulder to OH @50/35
3 Front Squats @50/35
4 Hang Power Cleans @50/35
5 Deadlifts @50/35
6 Pull-ups
7 Burpees
8 V-ups
9 Box Jumps
10 Kb Front Lunges @24/16
11 Kb Swings @24/16
12 100m Run

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.
Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

BMU + BBJ

WOD – 13/12/2018

STRENGTH WORK
Floor Press
4 x 5

KB Side Bend
4 x 8 (each side)

Pike Leg Lifts
4 x 12

WOD
15-12-9-6-3
Burpee Box Jumps
5-4-3-2-1
Bar Muscle-ups

 

WOD – 13/12/2018

STRENGTH WORK
Floor Press
4 x 5

KB Side Bend
4 x 8 (each side)

Pike Leg Lifts
4 x 12

WOD
15-12-9-6-3
Burpee Box Jumps
5-4-3-2-1
Bar Muscle-ups

DU + WB Intervals

WOD – 12/12/2018

SKILL
Rope Climb

STRENGTH WORK
Rope Climb
5 x 2

WOD
For Time:
50 Double Unders
40 Wall Ball Shots
50 Double Unders

Rest 3’

40 Double Unders
30 Wall Ball Shots
40 Double Unders

Rest 2’

30 Double Unders
20 Wall Ball Shots
30 Double Unders

Rest 1’

20 Double Unders
10 Wall Ball Shots
20 Double Unders

 

WOD – 12/12/2018

SKILL
Rope Climb

STRENGTH WORK
Rope Climb
5 x 2

WOD
For Time:
50 Double Unders
40 Wall Ball Shots
50 Double Unders

Rest 3’

40 Double Unders
30 Wall Ball Shots
40 Double Unders

Rest 2’

30 Double Unders
20 Wall Ball Shots
30 Double Unders

Rest 1’

20 Double Unders
10 Wall Ball Shots
20 Double Unders

Clean & Jerk

WOD – 11/12/2018

SKILL
Power Clean
Split Jerk

STRENGTH WORK
6x
2 Power Clean + 2 Split Jerk

WOD
For Time:
21-15-9
Deadlifts
30-20-10
Push-ups
Sit-ups

 

WOD – 11/12/2018

SKILL
Power Clean
Split Jerk

STRENGTH WORK
6x
2 Power Clean + 2 Split Jerk

WOD
For Time:
21-15-9
Deadlifts
30-20-10
Push-ups
Sit-ups

Together is better

WOD – 10/12/2018

STRENGTH WORK
Barbell Box Step-ups
4 x 6

WOD
In Teams of 2
For Time:
800m Run (Together)
30 Front Squats
15 Push Presses
60 Toes to Bar
15 Push Presses
60 C2B Pull-ups
15 Push Presses
30 Front Squats
800m Run (Together)

 

WOD – 10/12/2018

STRENGTH WORK
Barbell Box Step-ups
4 x 6

WOD
In Teams of 2
For Time:
800m Run (Together)
30 Front Squats
15 Push Presses
60 Toes to Bar
15 Push Presses
60 C2B Pull-ups
15 Push Presses
30 Front Squats
800m Run (Together)

Handstand

WOD – 07/12/2018

SKILL
Handstand Push-ups

STRENGTH WORK
5x
2-4 Strict HSPU +
10” Handstand Hold +
10 Kipping HSPU

WOD
AMRAP 8’
8 Hang Cleans
8 Front Lunges
8 Burpees Over the Bar

 

WOD – 07/12/2018

SKILL
Handstand Push-ups

STRENGTH WORK
5x
2-4 Strict HSPU +
10” Handstand Hold +
10 Kipping HSPU

WOD
AMRAP 8’
8 Hang Cleans
8 Front Lunges
8 Burpees Over the Bar

Final Vittoria Games, sem bike

WOD – 05/12/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6 x
2 Power Snatch + 2 Overhead Squats

WOD
For Time:
18 Jumping Squats
9 Snatches
9 Shoulder to Overhead

 

WOD – 05/12/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6 x
2 Power Snatch + 2 Overhead Squats

WOD
For Time:
18 Jumping Squats
9 Snatches
9 Shoulder to Overhead