Últimos Ajustes

WOD – 27/06/2019

SKILL
Squat Snatch

STRENGTH WORK
3-3-2-2-1-1-1

WOD
For Time:
30/20 Cal Bike

Then,

21-15-9
Kettlebell Swings
Bar Facing Sprawls

 

WOD – 27/06/2019

SKILL
Squat Snatch

STRENGTH WORK
3-3-2-2-1-1-1

WOD
For Time:
30/20 Cal Bike

Then,

21-15-9
Kettlebell Swings
Bar Facing Sprawls

9 rounds

WOD – 26/06/2019

STRENGTH WORK
Back Squat
5-5-3-3-3

WOD
For Time:
9 Rounds of
10 Wall Ball Shots
6 Box Jumps
9-8-7-6-5-4-3-2-1
Handstand Push-ups/Hand Release Push-ups

 

WOD – 26/06/2019

STRENGTH WORK
Back Squat
5-5-3-3-3

WOD
For Time:
9 Rounds of
10 Wall Ball Shots
6 Box Jumps
9-8-7-6-5-4-3-2-1
Handstand Push-ups/Hand Release Push-ups

Sprints

WOD – 25/06/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
4 rounds of
200m Run
12 Hang Power Cleans

Rest Ratio 1:2

The Score is the time of the slowest round.

 

WOD – 25/06/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
4 rounds of
200m Run
12 Hang Power Cleans

Rest Ratio 1:2

The Score is the time of the slowest round.

Tipo um TCB

WOD -24/06/2019

SKILL
Thruster

WOD
A.
“Confiança com tempo de sobra”
15’ to find your
4 RM Thruster

B.
“Vai ou Racha – Adaptado”
For Time:
7 Bar Muscle-ups / 14 C2B Pull-ups
20 Push Presses
30 Toes to Bar
50 Front Lunges
30 Toes to Bar
20 Push Presses
7 Bar Muscle-ups / 14 C2B Pull-ups

 

WOD -24/06/2019

SKILL
Thruster

WOD
A.
“Confiança com tempo de sobra”
15’ to find your
4 RM Thruster

B.
“Vai ou Racha – Adaptado”
For Time:
7 Bar Muscle-ups / 14 C2B Pull-ups
20 Push Presses
30 Toes to Bar
50 Front Lunges
30 Toes to Bar
20 Push Presses
7 Bar Muscle-ups / 14 C2B Pull-ups

Emomzissimo

WOD -21/06/2019

WOD
EMOM 40’, alternate:
9/7 Cal Bike
8-10 Thrusters
2/1 Rope Climbs or 4 Rope Climb Pulls
Rest
13/10 Cal Row
10-12 Toes to Bar
200m Run
Rest

 

WOD -21/06/2019

WOD
EMOM 40’, alternate:
9/7 Cal Bike
8-10 Thrusters
2/1 Rope Climbs or 4 Rope Climb Pulls
Rest
13/10 Cal Row
10-12 Toes to Bar
200m Run
Rest

A-man-da

WOD -19/06/2019

SKILL
Bar Muscle-up
Kipping Pull-ups

WOD
“Amanda” (Bar Version)
For Time:
9-7-5
Bar Muscle-ups
Squat Snatches @61/43 kg.

Or

“Fractured Amanda”
For Time:
9-7-5
C2B Pull-ups
Push-ups
Power Snatches + OHS

 

WOD -19/06/2019

SKILL
Bar Muscle-up
Kipping Pull-ups

WOD
“Amanda” (Bar Version)
For Time:
9-7-5
Bar Muscle-ups
Squat Snatches @61/43 kg.

Or

“Fractured Amanda”
For Time:
9-7-5
C2B Pull-ups
Push-ups
Power Snatches + OHS

18/06

WOD -18/06/2019

STRENGTH WORK
1 1/4 Front Squat
4 x 4

Ring / Box Dips
4 x 6 / 8

KB Pike Overs
4 x 16

WOD
For Time:
3 Rounds of
400m Run
30 Wall Ball Shots
200m Run
15 Burpee Box Jumps

 

WOD -18/06/2019

STRENGTH WORK
1 1/4 Front Squat
4 x 4

Ring / Box Dips
4 x 6 / 8

KB Pike Overs
4 x 16

WOD
For Time:
3 Rounds of
400m Run
30 Wall Ball Shots
200m Run
15 Burpee Box Jumps

15.4

WOD -17/06/2019

SKILL
Power Clean
Hang Squat Clean
Push Jerk

STRENGTH WORK
Power Clean + Hang Squat Clean + Push Jerk
8 x 1

WOD
“CFGames Open – 15.4”
AMRAP 8′
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

WOD -17/06/2019

SKILL
Power Clean
Hang Squat Clean
Push Jerk

STRENGTH WORK
Power Clean + Hang Squat Clean + Push Jerk
8 x 1

WOD
“CFGames Open – 15.4”
AMRAP 8′
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Rings

WOD -14/06/2019

SKILL
Ring Swing
Toes Thru Ring
Ring Muscle-ups

WOD
For Time
40 Kettlebell Front Lunges
30 Kettlebell Swings
20 Box Jump Overs
10 Squat Snatches
20 Box Jumps Overs
30 Kettlebell Swings
40 Kettlebell Front Lunges

 

WOD -14/06/2019

SKILL
Ring Swing
Toes Thru Ring
Ring Muscle-ups

WOD
For Time
40 Kettlebell Front Lunges
30 Kettlebell Swings
20 Box Jump Overs
10 Squat Snatches
20 Box Jumps Overs
30 Kettlebell Swings
40 Kettlebell Front Lunges

EMOM Thursday

WOD -13/06/2019

SKILL
Handstand Push-ups

STRENGTH WORK
4 x
1 Deadstop Strict HSPU
7-10 Handstand Push-ups

WOD
Every 2’ for 24’, alternate:
120/80/40 Double Unders or Single Unders
Row / Bike
5 Burpees + 5 Atomic Sit-ups
Rest

 

WOD -13/06/2019

SKILL
Handstand Push-ups

STRENGTH WORK
4 x
1 Deadstop Strict HSPU
7-10 Handstand Push-ups

WOD
Every 2’ for 24’, alternate:
120/80/40 Double Unders or Single Unders
Row / Bike
5 Burpees + 5 Atomic Sit-ups
Rest