Este treino, agora um memorial WOD, postado pela primeira vez pelo CrossFit Invictus @crossfitinvictus (San Diego, CA, EUA) como o treino do dia 13 de abril de 2016, quando comemorou o encerramento da carreira da lenda da NBA, depois 20 anos na liga.

18 minutos para suas 18 aparições consecutivas no All-Star Game, 5 ring-ups para os 5 anéis do campeonato da NBA que ele ganhou com o Lakers, 8 power cleans para o número da sua camisa de 1997-2006 e 24 saltos de caixa para o seu número da camisa de 2006-2016.

Rest in peace Kobe!
WOD – 29/01/2019

SKILL
Muscle-up

WOD
AMRAP 18’
5 Ring Muscle-Ups
8 Power Cleans
24 Box Jumps

WOD 28/01/2020

STRENGTH WORK

Weighted Strict Pull – up
5×5

Kettlebell pike overs
4×12

Star plank
4×20”

WOD
For time
600 m Run
60 Wall ball shots
400m Run
40 Russian kettlebell swings
200m Run

WOD – 27/01/2019

SKILL
Hang Power Snatch

STRENGTH WORK
Hang Power Snatch + OHS
6 x 3 + 3

WOD
For Time:
3 Rounds of
5 Snatches
10 Toes to Bar
15 Burpees Over the Bar

WOD – 24/01/2019

SKILL
Kipping Pull-up
Bar Muscle-ups

WOD
“DDD 84 – Intermediário”
In teams of 2, with members alternating rounds,

For Time:
6 Rounds of
8 Thrusters @43/30kg.
4 Bar Muscle-ups / C2B Pull-ups

Then,

6 Rounds of
8 C2B Pull-ups / Pull-ups
4 Thrusters @52/36kg.

WOD – 23/01/2019

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
Power Clean + Hang Squat Clean
6 x 2 (1+1)

WOD
For Time:
12-9-6-3
Squat Cleans
Burpees Over the Bar

WOD – 22/01/2019

STRENGTH WORK
Nordic Curl
4 x 6

Supinated Grip Strict Pull-ups
4 x 6-8

Windshield Wipers
4 x 12

WOD
AMRAP 10’
12 Atomic Sit-ups
12 Box Jumps
12 Shoulder to OH

WOD – 21/01/2019

STRENGTH WORK
Barbell Box Step-up
4 x 8

Floor Press
4 x 6

WOD
For Time:
20 Plate OH Walking Lunges
30 Toes to Bar
40 Wall Ball Shots
100 Double Unders
40 Wall Ball Shots
30 Toes to Bar
20 Plate OH Walking Lunges

WOD – 17/01/2019

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
Snatch High Pull + Power Snatch + Snatch Balance
6 x 2(1 + 1 + 1)

WOD
For Time:
15/12 Cal Bike
12 Snatches
24 C2B Pull-ups
36 Bar Facing Burpees

WOD – 16/01/2019

STRENGTH WORK
Landmine Rotations
4 x 16

Kettlebell Side Bend
4 x 8 (each side)

Hollow Hold to V-ups
4 x 15

Front Plank
4 x 45”-1’

WOD
For Time:
2 Rounds of
10 Plate Devil Presses
30 Plate Sit-ups
1 mile Run

WOD – 15/01/2019

STRENGTH WORK
Ring Dip / Box Dip
5 x 6 / 8

Ring Row (feet elevated)
5 x 8

 
WOD
“Air Fryer”

For Time:
3 Rounds of
50 Air Squats
10 Clean & Jerks