17/10

Warm up


Run 500m
50 burpees

Skill

Power Clean

WOD

"The Chief"

Max rounds in 3 minutes of:

60kg Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

(Scaling Options Available From Your Coach in Class)

After Bash

Mobility!(ombro)

30/09

Warm up:31 Burppes (desafio)

Then...

3 Power Cleans on the Minute for 10 Minutes
40-40-40-40-40-50-50-50-50-50
(Moderate Weight) 

Skill:

Double Unders

5 min.

WOD:

“Annie”

50-40-30-20-10 of:

Double-Unders
Sit-Up
tempo:8'33"

After Party:

Farmers Walk 400m
(18kg each hand)

treinos 22/08

Warm Up

- Mobilize a stiff part for 2-3 mins -

3 Rounds:
3 Deadlift
2 Hang Power Clean
1 Push Jerk

60-70-75 kg
*Increase loads each round building up to a heavy set*

WOD

"DT"

2 Rounds:
12 Deadllift (60kg)
9 Hang Power Clean (60kg)
6 Push Jerk (60kg)

3 rounds 40kg
* 15 minute time cap *

After Bash

3 x max hold L-Sits
7"