Dia de Nancy!


WOD – 05/04/2018

SKILL
Squat Snatch

STRENGTH WORK
Squat Snatch
6 x 2

WOD
“Nancy”
For time:
5 rounds of
400m Run
15 Overhead Squats @43/30kg.

 

WOD – 05/04/2018

SKILL
Squat Snatch

STRENGTH WORK
Squat Snatch
6 x 2

WOD
“Nancy”
For time:
5 rounds of
400m R […]

Pode ser hoje!

WOD – 04/04/2018

SKILL
Ring Drills
Ring Muscle-up

WOD
For time:
3 rounds of
40 Sit-ups
30 Kettlebell Swings
20 Burpees

Then,

10 Bar Muscle-ups or 20 C2B Pull-ups

 

WOD – 04/04/2018

SKILL
Ring Drills
Ring Muscle-up

WOD
For time:
3 rounds of
40 Sit-ups
30 Kettleb […]

Ele volta!

Ultimo treino de Back Squat antes do “temido” Widow Maker….

Isso! Semana que vem ele vem aí!

 

WOD – 03/04/2018

STRENGTH WORK
Back Squat
5 x 5

WOD
For Time:
4 Rounds of
5 Thrusters
25 Double Unders

Rest 2’

3 Rounds of
7 Thrusters
30 Double Unders

Rest 2’

2 Rounds of
9 Thrusters
35 Double Unders

 

WOD – 03/04/2018

STRENGTH WORK
Back Squat
5 x 5

WOD
For Time:
4 Rounds of
5 Thrusters
25 Double Und […]

Nova semana

WOD – 02/04/2018

SKILL
Clean
Split Jerk

WOD
A.
EMOM 8’
1 Clean & Jerk

B.
For time:
3 rounds of
10 C2B Pull-ups
10 Power Cleans
10 Toes to bar
10 Push Jerks

 

WOD – 02/04/2018

SKILL
Clean
Split Jerk

WOD
A.
EMOM 8’
1 Clean & Jerk

B.
For time:
3 rounds of
10 C2B Pull-ups
10 Power C […]

LPO de novo

WOD – 29/03/2018

SKILL
Power Snatch
Hang Squat Snatch

STRENGTH WORK
6x
Power Snatch + Hang Squat Snatch

WOD
10-8-6-4-2
Hang Squat Snatch
10-20-30-40-50
Double Unders

 

WOD – 29/03/2018

SKILL
Power Snatch
Hang Squat Snatch

STRENGTH WORK
6x
Power Snatch + Hang Squat Snatch

WOD
10-8-6-4-2
Hang Sq […]

No horário

WOD – 28/03/2018

SKILL
Hang Power Clean
Power Clean

STRENGTH WORK
7x
2 Hang Power Clean + 1 Power Clean (TnG)

WOD
For Time:
3 Rounds of
12 Hang Cleans
12 Box Jumps
12 Toes to Bar

 

WOD – 28/03/2018

SKILL
Hang Power Clean
Power Clean

STRENGTH WORK
7x
2 Hang Power Clean + 1 Power Clean (TnG)

WOD
For Time:
3 Rounds of
12 Hang Cleans
12 Box J […]

Novidades vem aí

WOD – 27/03/2018

SKILL
Handstand Push-ups

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

WOD
20-15-10-5
Front Rack Front Lunges
Handstand Push-ups / Push Presses

 

WOD – 27/03/2018

SKILL
Handstand Push-ups

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

WOD
20-15-10-5
Front Rack Front Lunges
Handstand Push-ups / Push Presses

Changes

O Open acabou, né?

Agora você escolhe.

Vamos pra frente ou ficar na mesma?

 

WOD – 26/03/2018

WOD
“Changes”
For time:
2 Rounds of
800m Run (Together)
20 Power Snatches (Alternated reps)
100 Kettlebell Swings
40 Pull-ups

 

WOD – 26/03/2018

WOD
“Changes”
For time:
2 Rounds of
800m Run (Together)
20 Power Snatches (Alternated reps)
100 Kettlebell Swings
40 Pull-ups

Cardio & Abs

WOD – 22/03/2018

STRENGTH WORK
KB Side Bend
4 x 8 (each side)

V-ups
4 x 15

Flutter Kicks
4 x 30

WOD
Every 2’ for 20’, alternate between
400m Run
400m Row / 0.4 Mile Bike
40 Double Unders
Accumulate 1’ on Front Plank

 

WOD – 22/03/2018

STRENGTH WORK
KB Side Bend
4 x 8 (each side)

V-ups
4 x 15

Flutter Kicks
4 x 30

WOD
Every 2’ for 20’, alternate between
400m Run
400m R […]