WOD 18-01-13

WOD

10 Clean 60kg
15 burpee over bar
20 barras
25 kbs 24kg
50 DU

Resultado: 23'54"

O que pegou foi barra, preciso treinar a consistência desse exercicio

24/11

86 burpees

WOD
800m run
3 HSPU
6 KBS 32kg
400m
6HSPU
12 KBS
200m
9HSPU
18KBS
100m

12'

DL pratice

19/10

Warm Up 

50 burpees

Skill

Squat Clean

WOD

Five rounds for time of:

50kg Squat Clean 7 reps

14 Kettlebell Swings20kg

 

11'38"

After Bash

Shoulder Release

18/10

Burpees: 50

Warm up

3 Rounds

5 Burpee Broad Jump
10 Inch Worm

Then...

Set Up WOD Station

Skill

Push Press

WOD

"Jack"
Complete as many rounds as possible in 20 minutes of:

50kg Push press, 10 reps
10 KB Swings, 20 kg
10 Box jumps, 50 cm
9+10 push press

After Bash

400m SPRINT! (1'31")

14/10

 Burpees: 45

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness

 

Skill:

Thrusters

WOD:

Thurster / Kettle Bell Ladder

AMRAP in 8 Minutes

1 Thruster (42,5)
1 Kettlebell Swing (24)
2 Thrusters
2 Kettlebell Swing
3 Thrusters
3 Kettlebell Swing

Onward Upward untill 8 Minutes Passes!

9+2kbs

After Party:

Muscle Up Progressions and Work

10/10 +11/10

burpees: 41



Warm up

100 Jumping Jacks

WOD

Run 5K

After Bash

Have Fun

11/10
WOD:
A.       40KB Swings, 32 Pull-ups
          32KBS, 16 pull-ups
          24KBS, 12 pull-ups
          16KBS, 8 pull-ups
          8KBS, 4 pull-ups
Russian style for KBSs, 20min time cap.

B.     2 minute challenge Toes to Rings    

27/09

Desafio 100 dias de burpee - 28º dia

Warm up:
3 Rounds

Run 400m
20 Squats 

Skill:

Kettle Bell Swing

WOD:

4 Rounds for time

400m Run
20 Kettle Bell Swing (53/35)
10 Knees To Elbows

After Party:

Joint Mobility

treino 29/08

WOD

"A Little Naughty"

21-15-9
Kettlebell Swing (2/1.5)
Burpee

tempo: 5'10"

treino 25/08

warm-up

5x 30" row
rest 1 minute

WOD1 CFB



7 Séries de:
4 Barras
8 Burpees
12 AbMat

tempo:13'

WOD2 CFB


5 Séries, Cada Uma Começando a Cada 3 Minutos, de:
15 KB Swings (24kg)
15 Thrusters (30kg)
30 Saltos Duplos de Corda

melhor 2:25 

treino dia 18/08

WOD (CFBH)
Adaptado:


WOD
30" Double unders
30" Kettlebell swing (24kg)
30" Wall ball sit up (5kg)

total: 224


O WOD deveria ter um box jump entre o KBS e wallball sit-up