Sábado, 25 de Fevereiro de 2017
WOD:
Time Cap 20’
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Then
30 Power Snatch (115/85lbs)
Then
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Sábado, 25 de Fevereiro de 2017
WOD:
Time Cap 20’
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Then
30 Power Snatch (115/85lbs)
Then
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Crossfit Games Open 17.1
10 Dumbbell Snatch
15 Burpee Box Jump Over
20 Dumbbell Snatch
15 Burpee Box Jump Over
30 Dumbbell Snatch
15 Burpee Box Jump Over
40 Dumbbell Snatch
15 Burpee Box Jump Over
50 Dumbbell Snatch
Quinta-feira, 23 de Fevereiro de 2017
WOD:
3 Rounds
EMOM 3’
12 Burpees
12 Wall Ball (10/6lbs)
EMOM 3’
500/350mts Row
EMOM 3’
60 Double Unders or 120 Single
15 Box Jump (20”)
Quarta-feira, 22 de Fevereiro de 2017
WOD:
Time Cap 15’
21 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
15 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
9 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
Terça-feira, 21 de Fevereiro de 2017
WOD
Mary
As Many Rounds as Possible (AMRAP) in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Segunda-feira, 20 de Fevereiro de 2017
WOD
Time Cap 25’’
5 Rounds
6 Back Squat (275/205lbs)
3×6 Plyometric Jump (Horizontal)
Rest 2’
Semana: 20/02/2017 – 25/02/2017
Segunda-feira, 20 de Fevereiro de 2017
WOD
Time Cap 25’’
5 Rounds
6 Back Squat (275/205lbs)
3×6 Plyometric Jump (Horizontal)
Rest 2’
Terça-feira, 21 de Fevereiro de 2017
WOD
Mary
As Many Rounds as Possible (AMRAP) in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Quarta-feira, 22 de Fevereiro de 2017
WOD:
Time Cap 15’
21 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
15 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
9 Hang Power Clean (135/85lbs)
1 Legless Rope Climb
Quinta-feira, 23 de Fevereiro de 2017
WOD:
3 Rounds
EMOM 3’
12 Burpees
12 Wall Ball (10/6lbs)
EMOM 3’
500/350mts Row
EMOM 3’
60 Double Unders or 120 Single
15 Box Jump (20”)
Sexta-feira, 24 de Fevereiro de 2017
WOD
17.1
Sábado, 25 de Fevereiro de 2017
WOD:
Time Cap 20’
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Then
30 Power Snatch (115/85lbs)
Then
5 Rounds
5 Strict Pull Up or Ring Row
10 Push Up (45/25lbs)
Sábado, 18 de Fevereiro de 2017
WOD:
5 Rounds or 15’
10 Hang Power Clean (135/95lbs)
10 Box Jump (24”/20”)
Sexta-feira, 17 de Fevereiro de 2017
WOD
AMRAP 16’
RX
15 Thrusters (95/65lbs)
15 Chest to Bar Pull-ups
-If 3 rounds are completed in under 4 minutes, time extends to 8 minutes.
-If 6 rounds are completed in under 8 minutes, time extends to 12 minutes.
-If 9 rounds are completed in under 12 minutes, time extends to 16 minutes.
Scaled
15 Thrusters (75/55lbs)
15 Ring Rows
-If 3 rounds are completed in under 4 minutes, time extends to 8 minutes.
-If 6 rounds are completed in under 8 minutes, time extends to 12 minutes.
-If 9 rounds are completed in under 12 minutes, time extends to 16 minutes.
Quinta-feira, 16 de Fevereiro de 2017
WOD:
Timecap 25’’
30 Burpees
30 Double Under or 90 Single Unders
30 Ring Dips
30 Bulgarian Split Squat (Right) (32/24kg)
30 Bulgarian Split Squat (Left) (32/24kg)
30 Ring Dips
30 Double Under or 90 Single Unders
30 Burpees