D.Toes to Bar

WOD – 01/12/2017

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
7x
1 Power Clean + 2 Hang Squat Clean

WOD
For Time
5 rounds of
12 Deadlifts
9 Hang Power Cleans
12 Toes to Bar

 

WOD – 01/12/2017

SKILL
Power Clean
Hang Squat Clean

STRENGTH WORK
7x
1 Power Clean + 2 Hang Squat Clean

WOD
For Time
5 rounds of
12 Deadlifts
9 Hang P […]

EMOMzíssimo

Não WOD – 30/11/2017

STRENGTH WORK
Push-up (Deficit)
4×10

Farmer’s Carry
4x60m

Pike Leg Lifts
4×20

WOD
EMOM 15′
Max. Wall Ball Shots @20/14lbs
Max. Double Unders
Max. Shoulder to Overhead @43/29kg
Max. Box Jump Over
Rest

 

Não WOD – 30/11/2017

STRENGTH WORK
Push-up (Deficit)
4×10

Farmer’s Carry
4x60m

Pike Leg Lifts
4×20

WOD
EMOM 15′
Max. Wall Ball Shots @20/14lbs
Max. Doub […]

Snatch, OHS, V-up

WOD – 29/11/2017

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
7x
1 Power Snatch + 2 Snatch Balances

WOD
AMRAP 7′
An ascending ladder of
1 Power Snatch
1 OHS
2 V-ups,
2-2-4,
3-3-6,
4-4-8

And so on.

 

WOD – 29/11/2017

SKILL
Power Snatch
Snatch Balance

STRENGTH WORK
7x
1 Power Snatch + 2 Snatch Balances

WOD
AMRAP 7′
An ascending ladder of
1 Power Sn […]

An Eva to Share

WOD – 28/11/2017

STRENGTH WORK
4 Super sets of
25 Hollow Rocks
40” Superman Hold

WOD
In teams of 2,
“Eva”
For time:
5 rounds of:
800m Run
30 Kettlebell Swings @32/24kg.
30 Pull-ups

 

WOD – 28/11/2017

STRENGTH WORK
4 Super sets of
25 Hollow Rocks
40” Superman Hold

WOD
In teams of 2,
“Eva”
For time:
5 rounds of:
800m Run
30 Kettleb […]

🤔🤔🤔

Semanas antes do Vittoria Games….. Skill de Pistol… 🤔🤔🤔

 

WOD – 23/11/2017

SKILL
Pistols

STRENGTH WORK
Weighted / Pistols
4 x 8
or
Weighted Reverse Lunges
4 x 8

Alternating V-ups
4 x 20

WOD
For Time:
2-4-6-8-10
Squat Cleans
20-16-12-8-4
Burpees Over the Bar

 

WOD – 23/11/2017

SKILL
Pistols

STRENGTH WORK
Weighted / Pistols
4 x 8
or
Weighted Reverse Lunges
4 x 8

Alternating V-ups
4 x 20

WOD
For Time:
2-4-6-8-10
Squat Cl […]

Maromba + Metcon

WOD – 22/11/2017

STRENGTH WORK
Deadlift
4 x 5

Strict Toes to Bar
4 x 10

One-Arm Seated Kettlebell Press
4 x 6

WOD
For Time:
27-21-15-9*
Kettlebell Swings
Push-ups

*Run 200m between each round

 

WOD – 22/11/2017

STRENGTH WORK
Deadlift
4 x 5

Strict Toes to Bar
4 x 10

One-Arm Seated Kettlebell Press
4 x 6

WOD
For Time:
27-21-15-9*
Kettlebell Sw […]

Challenge yourself

WOD – 21/11/2017

SKILL
Power Snatch

STRENGTH WORK
Power Snatch
4 x 2
3 x 1

WOD
Vittoria Games 2016 – Workout 3 – RX’d
“Challenge Yourself”
10 Snatches @50/35kg.
20 Box Jumps @24/20”
40 Wall Ball Shots @20/14lbs.
20 Box Jumps
10 Snatches
80 Double Unders
20/10 Bar Muscle-ups or 20/10 Chest to Bar Pull-ups

 

WOD – 21/11/2017

SKILL
Power Snatch

STRENGTH WORK
Power Snatch
4 x 2
3 x 1

WOD
Vittoria Games 2016 – Workout 3 – RX’d
“Challenge Yourself”
10 Snatches @50/35kg.
20 Box Jum […]

Pré-feriadão, de novo

WOD – 17/11/2017

STRENGTH WORK
Ring Dip / Box Dip
4 x 8 / 12

Nordic Curls
4 x 5

Weighted Hollow Rocks
4 x 15

WOD
AMRAP 18’
4 Wall Ball Shots
4 Kettlebell Swings
4 Box Jumps
200m Run
8 Wall Ball Shots
8 Kettlebell Swings
8 Box Jumps
200m Run
12 Wall Ball Shots
12 Kettlebell Swings
12 Box Jumps
200m Run…

Continuing this pattern until the cap.

 

WOD – 17/11/2017

STRENGTH WORK
Ring Dip / Box Dip
4 x 8 / 12

Nordic Curls
4 x 5

Weighted Hollow Rocks
4 x 15

WOD
AMRAP 18’
4 Wall Ball Shots
4 Kettlebell Sw […]