23/08

WOD – 23/08/2019

STRENGTH WORK
Back Rack Alternating Front Lunges
4 x 12

Alternating V-ups
4 x 24

WOD
400m Run
30 Push-ups
30 KB Step-ups Overs
15 Strict Pull-ups
400m Run
30 Push-ups
30 KB Step-ups Overs
15 Strict Pull-ups
400m Run

 

WOD – 23/08/2019

STRENGTH WORK
Back Rack Alternating Front Lunges
4 x 12

Alternating V-ups
4 x 24

WOD
400m Run
30 Push-ups
30 KB Step-ups Overs
15 Strict Pull-ups
400m Run
30 Push-ups
30 KB Step-ups Overs
15 Strict Pull-ups
400m Run

22/08

WOD – 21/08/2019

SKILL
Power Snatch
Hang Squat Snatch
Sumo Deadlift High Pull

WOD
A.
20 minutes to maximize
1 Power Snatch + 1 Hang Squat Snatch

B.
For Time:
18-14-10
Sumo Deadlift High Pull
Overhead Squats

 

WOD – 21/08/2019

SKILL
Power Snatch
Hang Squat Snatch
Sumo Deadlift High Pull

WOD
A.
20 minutes to maximize
1 Power Snatch + 1 Hang Squat Snatch

B.
For Time:
18-14-10
Sumo Deadlift High Pull
Overhead Squats

21/08

WOD – 21/08/2019

SKILL
Freestanding Handstand Hold

WOD
A.
EMOM 24′, alternate
10 x 10m Shuttle Run;
Rest;
10 Toes to Bar;
Rest;
12/10 Cal Bike or Row;
Rest;
10 Toes to Bar;
Rest

B.
4 sets of
6 Nordic Curls
8 Kettlebell Side Bend (each side)

 

WOD – 21/08/2019

SKILL
Freestanding Handstand Hold

WOD
A.
EMOM 24′, alternate
10 x 10m Shuttle Run;
Rest;
10 Toes to Bar;
Rest;
12/10 Cal Bike or Row;
Rest;
10 Toes to Bar;
Rest

B.
4 sets of
6 Nordic Curls
8 Kettlebell Side Bend (each side)

20/08

WOD – 20/08/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 10

Ring / Box Dip
4 x 8 / 12

Kettlebell Pike Overs
4 x 14

WOD
5 Rounds of
3 Bar Muscle-ups / 6 C2B Pull-ups
6 Shoulder to Overhead
12 Box Jumps

 

WOD – 20/08/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 10

Ring / Box Dip
4 x 8 / 12

Kettlebell Pike Overs
4 x 14

WOD
5 Rounds of
3 Bar Muscle-ups / 6 C2B Pull-ups
6 Shoulder to Overhead
12 Box Jumps

☀️ Challenge

WOD – 19/08/2019

SKILL
Power Clean
Front Squat

WOD
A.
20’ to maximize
1 Power Clean + 3 Front Squats

B.
For Time
4 Rounds of
30 Double Unders
15 Burpees Over the Bar
5 Squat Cleans

 

WOD – 19/08/2019

SKILL
Power Clean
Front Squat

WOD
A.
20’ to maximize
1 Power Clean + 3 Front Squats

B.
For Time
4 Rounds of
30 Double Unders
15 Burpees Over the Bar
5 Squat Cleans

Snatchou

WOD – 16/08/2019

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
Power Snatch + OHS
7 x 1

WOD
For Time:
18/15 Cal Row
15 Hang Power Snatches
15 Toes to Bar
18/15 Bike
15 Hang Squat Snatches
15 Toes to Bar
400m Run
15 Overhead Squats
15 Toes to Bar

 

WOD – 16/08/2019

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
Power Snatch + OHS
7 x 1

WOD
For Time:
18/15 Cal Row
15 Hang Power Snatches
15 Toes to Bar
18/15 Bike
15 Hang Squat Snatches
15 Toes to Bar
400m Run
15 Overhead Squats
15 Toes to Bar

Ontem barra, hoje anilha

WOD – 15/08/2019

SKILL
Rope Climb

STRENGTH WORK
4 Super Sets of
8 Atomic Sit-ups
2 Rope Climbs / 5 Rope Climb Pulls

WOD
AMRAP 12’
An ascending Ladder of
2 Plate Devil Presses
2 Alternated Plate Box Step-ups
with 20 Double Unders after each set
(4-4-20, 6-6-20, 8-8-20, 10-10-20…)

 

WOD – 15/08/2019

SKILL
Rope Climb

STRENGTH WORK
4 Super Sets of
8 Atomic Sit-ups
2 Rope Climbs / 5 Rope Climb Pulls

WOD
AMRAP 12’
An ascending Ladder of
2 Plate Devil Presses
2 Alternated Plate Box Step-ups
with 20 Double Unders after each set
(4-4-20, 6-6-20, 8-8-20, 10-10-20…)

Thru Rings

WOD – 11/08/2019

SKILL
Toes Thru Rings

STRENGTH WORK
4 Super Sets of
8-12 Toes Thru Rings
12 Medball Sit-ups Throws

WOD
For Time:
18-15-12-9
Box Jumps
Pull-ups
Kettlebell Swings

 

WOD – 11/08/2019

SKILL
Toes Thru Rings

STRENGTH WORK
4 Super Sets of
8-12 Toes Thru Rings
12 Medball Sit-ups Throws

WOD
For Time:
18-15-12-9
Box Jumps
Pull-ups
Kettlebell Swings

Thrust it!

WOD – 12/08/2019

SKILL
Thruster
Cluster

STRENGTH WORK
Thruster (From Ground)
5 x 5

WOD
For Time:
800m Run
60 Wall Ball Shots
30 Burpees Over the Bar

 

WOD – 12/08/2019

SKILL
Thruster
Cluster

STRENGTH WORK
Thruster (From Ground)
5 x 5

WOD
For Time:
800m Run
60 Wall Ball Shots
30 Burpees Over the Bar