WODS

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Dezembro/2017

CFSB121217

Tuesday

150 row

15 pull ups

150 row

15 box jumps

5 rounds for time - Cap 21' - Challenge 15'

Technique - Plyometric - Step

Strength - EMON 4' - 10kb OHS

BLACK

34"/20"

RED

12 band

24"/20"

BLUE

12 box

20"/16"

WHITE

12 ring row

Step ups

CFSB111217

Monday

6 hang power clean and jerk

12 toes to bar

36 double unders

AMRAP 10'

Technique - Back squat

Strength - Back squat / Ring dips

BLACK   

135lbs / 95lbs

RED

115lbs /75lbs

24 D.U

BLUE 

75lbs /55lbs

K2E

72 S.U

WHITE 

Muscle + press

HKR

36 S.U

CFSB091117

Saturday - Partner wod

2000 row

24 front squat

24 lunge rack

24 front squat

48 toes to bar

24 overhead squat

24 snatches

24 overhead squat

BLACK

115lbs / 75lbs

RED

95lbs / 65lbs

 

 

CFSB081217

Friday

3 hang squat clean

6 chest to bar pull ups

9 handstand push ups

6 rounds for time - CAP 17´ - Challenge 12´

Technique - Hang power clean / hang squat clean

Strength - Shoulder press

BLACK   

175lbs / 115lbs

RED

155lbs / 105lbs

Pull ups

Abmat

BLUE

115lbs / 75lbs

Band/Box

Box

WHITE

Ad. weight

CFSB071217

Thursday

9 kb swings

9 wall balls

9 box jumps

9 rounds for time - CAP 18´ - Challenge 12´

Technique - Kipping / Butterfly pull ups

Strength - L sit

BLACK   

70/53

20/14

30"/24"

RED

53/44

9 ft

24"/20"

BLUE

44/26

14/10

20"/16"

WHITE

26/18

10/8

Step ups

CFSB061217

Wednesday

3 ring muscle ups

5 clean and jerks

7 burpees over the bar

AMRAP 11´

Technique - Complex: power snatch + squat snatch + OHS

Strength - Power snatch + squat snatch + OHS

BLACK

115lbs / 105lbs

RED

3 Bar muscle ups / 1 ring mucle up

135lbs / 95lbs

BLUE

6 pull ups

95lbs / 65lbs

WHITE

6 ring row

Ad. weight

CFSB051214

Tuesday

9 toes to bar

11 push ups

35 double unders

AMRAP 10´

Technique - Ring muscle ups

Strength -

RED

20 D.U.

BLUE

70 S.U.

K2E

WHITE

35 S.U.

HRR

CFSB041217

Monday

EMON 15´

A. 6 thrusters

B. 200 row

C. Rest

Technique - Cluster

Strength - Squat clean

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

BLUE

Ad. weight

CFSB021217

Saturday - Partner wod

Partner WOD

40 box jumps over

40 pull ups

30 cleans and jerks "TAG"

30 abmats sit ups

3 rounds for time - CAP 27´- Challenge 23´

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

95lbs / 55lbs

WHITE

Ad. weight

CFSB011217

Friday

21-15-9

Overhead squats

Handstand push ups

For time - CAP 10' - Challenge 6'

Technique - Balance

Strength - Deadlifts

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

Abmat

BLUE

55lbs / 35lbs

Box

WHITE

Ad. weight

Push ups

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