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WODS

Fique de olho nos WODs e venha preparado!!

Janeiro/2019

CFSB310119

Thursday

"CFSB Test3"

1 RM Back squats

1 RM Bench press

1 RM Deadlift

Time Cap - 30'

CFSB300119

Wednesday

10 burpees

15 power snatches

40 double unders

Amrap 12'

BLACK

75/55

RED

65/45

30 D.U.

BLUE

55/35

80 single unders

WHITE

Ad. weight

40 single unders

 

CFSB290119

Tuesday

EMOM 16'

A. 21 v-ups

B. 15 kb swing

C. 9 ring dips

D. 9 overhead squats

Technique - TGU

Strength - Ring row

BLACK

53/44

115/75

RED

44/35

Band

95/65

BLUE

35/26

Dips

65/45

WHITE

Ad. weight

CFSB280119

Monday

5 squat cleans

10 cal.row

10 pull ups

5 kb snatches

Amrap 15'

Technique - Bar muscle ups

Strength - Squat cleans 3x2 80-85%

BLACK

185/125

53/44

RED

155/105

44/35

BLUE

115/75

Box

35/26

WHITE

Front squat

Ring row

Ad.weight

 

CFSB260119

Saturday - Partner wod

1100 row

20 clean and jerks

30 burpees over the bar

40 chest do bar pull ups

50 box jumps

1100 run

Amrap 30' 

BLACK

155/105

24"/20"

RED

135/95

Pull ups

BLUE

95/65

Ring row

20"/16"

WHITE

Ad. weight

Box

Step ups

CFSB250119

Friday

21 wall balls

15 déficit push ups

9 box jumps over

AMRAP 15'

Technique - Handstand push ups

Strength - Front Squats

BLACK

20/14

24"/20"

RED

9 ft

Push ups

BLUE

14/10

20"/16"

WHITE

10/8

Kness

Step ups

CFSB240119

Thursday

EMOM 20'

A. 9 thrusters

B. 12 hang cleans

C. 12/9 cal. row

D. Rest

Technique - Hang clean "tag"

Strength - Bench press 4x6 70%

BLACK

115/75

RED

95/65

10/8

BLUE

75/55

8/6

WHITE

Ad. weight

6/4

CFSB230119

Wednesday

15 Kb swings

30 double unders

Amrap 10'

Technique - Double unders

Strength - Deadlifts 4x6 70%

BLACK

53/35

RED

44/26

20 D.U.

BLUE

35/18

50 S.U.

WHITE

Ad. weight

30 S.U.

CFSB220119

Tuesday - CFSB Test2

"CFSB Test2"

1' Máx Pistols/Air squats

1' Rest

1' Máx Ring muscle ups / Chest to bar / Pull ups

1' Rest

1' Máx Handstand push ups / Abmat / Push ups

1' Rest

2 rounds

Technique - Back Squats 3" full

Strength - Back Squats 4x6 70%

CFSB210119

Monday

200 Run

5 burpees over the bar

5 power cleans

5 burpees over the bar

5 rounds for time - Cap 20' - Challenge 15'

Technique - Snatch

Strength - Shoulder press 4x6 70%

BLACK

175/115

RED

155/105

BLUE

115/75

4 rounds

WHITE

Ad. weight

3 rounds

CFSB190119

Saturday - Partner wod

20 handstand push ups

30 deadlifts

40 pull ups

550 run

Amrap 25'

Rest 5'

Squat cleans and jerks

Amrap 6'

BLACK

225/155

185/125

RED

Abmat

185/115

Band

155/115

BLUE

Box

135/95

Box

115/75

WHITE

HR push ups

Ad. weight

Ring row

Ad. weight

CFSB180119

Friday

15 thrusters

20 box jumps

25 abmat sit ups

Amrap 15'

Technique - Pistol

Strength - Front squats 4x6 65%

BLACK

95/65

24"/20"

RED

75/55

24"/20"

BLUE

55/35

20"/16"

WHITE

Ad. weight

Step ups

CFSB170119

Thursday

5 chest to bar pull ups

7 power clean

9 burpees over the bar

5 rounds for time - Cap 15' - Challenge 10'

Technique - Hang/Power/Squat clean

Strength - Power clean 4x3 80%

BLACK

155/115

RED

Pull ups

135/95

BLUE

95/65

Band

WHITE

Ad. weight

Box

CFSB160119

Wednesday - Test 1

"CFSB Test1"

2' Máx double unders

2' rest

500 Row

2' rest

1 Mile run

Technique - Kb Swings

Strength - Bench press 4x6 65%

CFSB150119

Tuesday

9 Snatches

18 Toes to bar

100 Air squats

18 Toes to bar

9 Snatches

For time - Cap 15' - Challenge 9'

Technique - Plyometric box

Strength - Press 4x6 65%

BLACK

135/95

RED

115/75

BLUE

75/55

Knees to elbows

WHITE

Muscle snatch

Hanging knee haise

CFSB140119

Monday

EMOM 16'

A. 13/11 cal. row

B. 10 handstand push ups

C. 7 deadlifts

D. rest

Technique - Bar muscle ups

Strength - Back Squats 4x6 65%

BLACK

265/175

RED

11/9 cal.row

Abmat

225/155

BLUE

9/7 cal.row

Box

175/115

WHITE

7/5 cal.row

Hr push ups

Ad. weight

CFSB120119

Saturday - Partner wod

AMRAP 30' 

30 double unders

9 pull ups

6 burpees

3 snatches 

For the AMRAP , have one partner work while the other rests, switching after a full round is completed.  If you're performing without a partner, rest 90 seconds between each round

BLACK

135/95

RED

Band

115/75

BLUE

Ring row

75/55

WHITE

Box

Muscle snatch

CFSB110119

Friday

21-15-9

Overhead squats

42-30-18

Push ups

For time - cap 12' - challenge 6'

Technique - Squat cleans and jerks

Strength - Bench press 4x6 65%

BLACK

95/65

RED

75/55

BLUE

55/35

WHITE

Front squats

21-15-9 Push ups

CFSB100119

Thursday

Every 3' for 6 Rounds

200 run

10 deadlifts

Máx double unders

Rest 1' between rounds

Technique - Handstand push ups or strict

Strength - -

BLACK

225/155

RED

175/115

BLUE

135/95

Single unders

WHITE

Ad. weight

Single unders

CFSB090119

Wednesday

EMOM 15'

A. 15 wall balls

B. 15 kb swings

C. 15 box jumps

Technique - Double unders

Strength - Front Squats 4x6 65%

BLACK

20/14

53/44

24"/20"

RED

9ft

44/35

24"/20"

BLUE

14/10

35/26

20"/16"

WHITE

10/8

Ad.weight

Step ups

CFSB080119

Tuesday

9 Snatches

15 Burpees

21 Abmat sit ups

3 Rounds for time - Cap 12' - Challenge 8'

Technique - Hang power snatch

Strength - Shoulder press 4x6 65%

BLACK

115/75

RED

95/65

BLUE

65/45

12 burpees

WHITE

Muscle snatch

10 burpees

CFSB070119

Monday

9 pull up

6 cleans

9 toes to bar

12' Amrap

Technique - Kipping pull ups

Strength - Deadlifts 4x6 65%

BLACK

175/115

RED

7 pull ups

155/105

BLUE

Band/Box

115/75

Knees to elbows

WHITE

Ring row

Ad. weight

Hanging knee haise

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