WOD

Programação semana 30/05-04/06/16

BY 29 maio 2016

Semana 30/05-04/06
Segunda-feira 30/05/2016
Title: CF198 30052016
AMRAP in 20′

Clusters 155/105lbs
Burpees a cada 5′

Avançado: 20

Intermediário: 15

Iniciantes: 10
Score: reps (cluster)
Terça-feira 31/05/2016
Barbell’s Club 31052016
1st drill 

3 rounds

3 muscle snatch 

3 sots press
2nd drill

3 rounds

3 power snatch 

3 overhead squat
3rd drill 

3 rounds

3 snatch press balance

3 hang snatch (squat)
4th drill 

5X6 snatch
Extra: rope climb
Quarta-feira 01/06/2016
30 kettlebell swing (russian) 32/24kg
Then: 

5 rounds

9 box jump 30/24

9 deadlift 275/185lbs

9 pull complex*
Then:

30 kettlebell swing (russian)
*Pull Up complex: 
Avançado – 3 toe to bar, 3 chest to bar pull up 
Intermediário: 3 toe to bar, 3 pull Up, 3 chest to bar pull up 
Iniciantes: 3 kness raise, 6 ring row 
Quinta-feira 02/06/2016
15 front squat 155/105lbs
Then:

6 rounds

10 pistol 

5 shoulder to overhead 155/105lbs

30 double unders
Then:

15 front squat 155/105lbs
Extra: handstand walk
Sexta-feira 03/06/2016
3 rounds 

1000mts row

15 back squat 225/155lbs

50 sit up
Sábado 04/06/2016
60 overhead lunges (20/14lbs ball)
Helen

3 rounds

400mts run

21 kettlebell swing (american) 32/24kg

12 pull ups
Elizabeth 

21-15-9

Power clean 135/95lbs

Ring dips

Continue lendo...
Older Posts