Chipper

WOD -24/05/2019

STRENGTH WORK
Pull-up
5 x 5

Floor Press
4 x 5

WOD
For Time:
30 Cal Row
45 Bar Facing Burpees
60 Sit-ups
1000m Run

 

WOD -24/05/2019

STRENGTH WORK
Pull-up
5 x 5

Floor Press
4 x 5

WOD
For Time:
30 Cal Row
45 Bar Facing Burpees
60 Sit-ups
1000m Run

Acima da cabeça

WOD -23/05/2019

SKILL
Snatch High Pull
Squat Snatch

STRENGTH WORK
Snatch High Pull + Squat Snatch
6 x 2

WOD
AMRAP 7’
25 Double Unders
9 Hang Squat Snatch
25 Double Unders
9 Overhead Squat

 

WOD -23/05/2019

SKILL
Snatch High Pull
Squat Snatch

STRENGTH WORK
Snatch High Pull + Squat Snatch
6 x 2

WOD
AMRAP 7’
25 Double Unders
9 Hang Squat Snatch
25 Double Unders
9 Overhead Squat

Tipo a Fran

WOD -22/05/2019

SKILL
Kipping
Toes to Bar

STRENGTH WORK
Push Press
4 x 5

Barbell Box Step Ups
4 x 6 (each leg)

WOD
For Time:
21-15-9
Thrusters
Toes to Bar

 

WOD -22/05/2019

SKILL
Kipping
Toes to Bar

STRENGTH WORK
Push Press
4 x 5

Barbell Box Step Ups
4 x 6 (each leg)

WOD
For Time:
21-15-9
Thrusters
Toes to Bar

Terça

WOD -21/05/2019

SKILL
Power Clean (TnG)

STRENGTH WORK
Power Clean (TnG)
5 x 3

WOD
For Time:
15-10-5-10-15*
Kettlebell Swings
Box Jump Overs

*200m Run after each set

 

WOD -21/05/2019

SKILL
Power Clean (TnG)

STRENGTH WORK
Power Clean (TnG)
5 x 3

WOD
For Time:
15-10-5-10-15*
Kettlebell Swings
Box Jump Overs

*200m Run after each set

Squat

WOD -19/05/2019

STRENGTH WORK
Back Squat
9 x 1

WOD
For Time:
3 Rounds of
21 Wall Ball Shots
15 Pull-ups
9 Burpee Tuck Jumps

 

WOD -19/05/2019

STRENGTH WORK
Back Squat
9 x 1

WOD
For Time:
3 Rounds of
21 Wall Ball Shots
15 Pull-ups
9 Burpee Tuck Jumps

Hspu + Squat Cleans

WOD -17/05/2019

SKILL
Power Clean & Push Press

STRENGTH WORK
Power Clean & Push Press
3-3-2-2-2-1-1-1

WOD
AMRAP 7’
3-6–9-12-15…
Handstand Push-ups / Push Press
Squat Cleans

 

WOD -17/05/2019

SKILL
Power Clean & Push Press

STRENGTH WORK
Power Clean & Push Press
3-3-2-2-2-1-1-1

WOD
AMRAP 7’
3-6–9-12-15…
Handstand Push-ups / Push Press
Squat Cleans

Wall Ball, Pull ups

WOD -15/05/2019

STRENGTH WORK
Rope Climb
4 x 2

Nordic Curls
4 x 6

Windshield Wipers
4 x 12

WOD
For Time:
3 Rounds of
25 Wall Ball Shots
15 Pull-ups

 

WOD -15/05/2019

STRENGTH WORK
Rope Climb
4 x 2

Nordic Curls
4 x 6

Windshield Wipers
4 x 12

WOD
For Time:
3 Rounds of
25 Wall Ball Shots
15 Pull-ups

High Hang

WOD – 15/05/2018

SKILL
High Hang Squat Snatch
Overhead Squat

STRENGTH WORK
High Hang Squat Snatch + Overhead Squat
6 x 2

WOD
AMRAP 3′
9 Sit-ups
6 Push-ups
3 Hang Squat Snatches

Rest 1′

Repeat for a total of 4 cycles

 

WOD – 15/05/2018

SKILL
High Hang Squat Snatch
Overhead Squat

STRENGTH WORK
High Hang Squat Snatch + Overhead Squat
6 x 2

WOD
AMRAP 3′
9 Sit-ups
6 Push-ups
3 Hang Squat Snatches

Rest 1′

Repeat for a total of 4 cycles

7 Rounds

WOD -14/05/2019

STRENGTH WORK
Romanian Deadlift
4 x 8

Shoulder Press
4 x 8

WOD
For Time:
7 Rounds of
45 Double Unders
12 Toes to Bar

Rest 1’ between rounds

 

WOD -14/05/2019

STRENGTH WORK
Romanian Deadlift
4 x 8

Shoulder Press
4 x 8

WOD
For Time:
7 Rounds of
45 Double Unders
12 Toes to Bar

Rest 1’ between rounds

Triplet

WOD -13/05/2019

STRENGTH WORK
Back Squat
8 x 2

WOD
For Time:
3 Rounds of
200m Run
8 Hang Squat Cleans
8 Burpee Box Jumps

 

WOD -13/05/2019

STRENGTH WORK
Back Squat
8 x 2

WOD
For Time:
3 Rounds of
200m Run
8 Hang Squat Cleans
8 Burpee Box Jumps