WODS

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Outubro/2017

CFSB191017

Thursday

20 overhead walking lunges

5 one arm kb C&J

5 one arm kb C&J

10 handstand push ups

AMRAP 15'

Technique - KB Clean and Jerks

Strength - KB thruster

BLACK   

45/25

53/23

53/35

RED

35/15

44/26

44/26

Abmat

BLUE 

25/10

35/18

35/18

Box

WHITE

Walking lunges

Ad. weight

Push ups

CFSB181017

Wednesday

EMON 16'

A. 5 bar muscle ups

B. 7 power snatches

C. 200 row

D. Rest

Technique - Bear complex

Strength - Back squats

BLACK   

B. 135lbs / 95lbs

RED

A. 1-3

B. 115lbs / 75lbs

BLUE

A. Band/Box

B. 75bs / 55lbs

WHITE

A. Box pull ups

B. Muscle snatches

CFSB171017

Tuesday - Bárbara

Bárbara

20 pull ups

30 push ups

40 sit ups

50 air squats

Rest 3' between rounds

5 Rounds for time - Cap 40' - Challenge 35'

Technique - Double unders

Strength -

BLACK

20 pull ups

30 push ups

40 sit ups

50 air squats

RED

15 pull ups

25 push ups

35 sit ups

40 air squats

BLUE

Box / Band

Knee

30 sit ups

35 air squats

4 rounds for time

WHITE

10 ring row

20 push ups

25 sit ups

30 air squats

CFSB161017

Monday

400 run

21 kb swings

15 overhead squats

9 box jumps

3 Rounds for time - Cap 21' - Challenge 15'

Technique - Back push jerks / Back split jerks

Strength - Shoulder press

BLACK 

53/35

95lbs / 65lbs

30"/24"

RED

44/26

75lbs / 55lbs

24"/20"

BLUE

35/18

55lbs / 35lbs

240"/16"

WHITE

Ad. weight

Step ups

CFSB141017

Saturday - Partner wod

20 burpees sync.

100 push ups sync.

20 burpees sync.

100 toes to rings

20 burpees sync.

100 snatches

20 burpees sync.

100 air squats

20 burpees sync.

For time - Cap 30'

BLACK

75lbs / 55lbs

RED

55lbs / 35lbs

BLUE

45lbs / 15lbs

CFSB131017

Friday

0:00 - 2:00 400 meters row then double unders

2:00 - 3:00 Push jerks

3:00 - 4:00 Pull ups

4:00 - 5:00 Squat cleans

3 rounds

Rest 4 minutes between rounds

Technique - Deadlifts

Strength - Deadlifts

BLACK   

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE 

55lbs / 35lbs

Band

WHITE 

Ad. weight

Ring row

Front squats

CFSB111017

Diane

"Diane"

21-15-9

Deadlifts

Handstand push ups

For time - Cap 10' (Challenge 5')

Compare to 07/12/15

Technique - Bar muscle ups

Strength - Bench press

BLACK

225lbs / 155lbs

RED

185lbs / 125lbs

Abmat

BLUE

135lbs / 95lbs

Box

WHITE

Ad. weight

Push ups

CFSB101017

50 wall balls

40 abmat sit ups

30 kb swings

30 box jumps over

30 kb swings

40 abmat sit ups

50 wall balls

For time - Cap 18' (Challenge 12')

 

Technique - Medball cleans

Strength - Ring dips / Kb arm curl

BLACK   

20/14

53/35

24"/20"

RED

9ft

44/26

24"/20"

BLUE

14/10

35/18

24"/20"

WHITE

Step ups

CFSB091017

5 snatches

10 toes to bar

Amrap 5'

Rest 3' 

5 hang cleans

10 burpees

Amrap 5'

Technique - Power snatch / Squat snatch / Snatch

Strength - Back squat

BLACK   

135lbs / 95lbs

155lbs / 105lbs

RED

115lbs / 75lbs

135lbs / 95lbs

BLUE

75lbs / 55lbs

95lbs / 65lbs

WHITE

Ad. weight

CFSB061017

Karen

"Karen"

150 wall balls

For time - CAP 12' (Challenge 7')

Technique - Balance / Bench press

Strength - Bench press

BLACK

20/14

RED

130 wall balls

20/14

BLUE

120 wall balls

14/10

WHITE

75 wall balls

10/8

CFSB051017

200 run

30 Kb swings

15 pull ups

200 run

20 kb swings

10 chest to bar

200 run

10 kb swings

5 bar muscle ups

For time - CAP 17' (Challenge 12')

Technique - Ring muscle ups

Strength -

BLACK

53/35 

RED

44/26

1-3 bar muscle ups

BLUE

35/18

Pull ups

Box - Band

WHITE

Box

Ring row

Ring row

CFSB041017

5 squat cleans

10 toes to bar

15 push ups

AMRAP 15'

Technique - EMON 4': 1 hang squat clean + 1 high hang + 1 squat clean / Deadlifts 50%

Strength - Deadlifts

BLACK

185lbs / 125lbs

RED

155lbs / 105lbs

BLUE

115lbs / 75lbs

WHITE

Front squat

K2E

 

CFSB031017

1' double unders

1' KB snatches

1' burpees

1' rest 

4 rounds

Technique - Kipping / Butterfly pull ups

Strength - Strict pull ups

BLACK

53/35

RED

44/26

BLUE

35/18

WHITE

Ad. Weight 

3 rounds

CFSB021017

Buy in 800 row
 

21-15-9

Thrusters

Handstand push ups
 

Cash out 800 row 

For time - Cap 18'

Challenge 13'

Technique - Push jerk + Split jerk / Clean and Jerk

Strength - Front squat

BLACK

95lbs / 65lbs

RED

700m

75lbs / 55lbs

Abmat

BLUE

600m

55lbs / 35lbs

Box 

WHITE

500m

35lbs / 15lbs

Push ups

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