WODS

Fique de olho nos WODs e venha preparado!!

Janeiro/2018

CFSB160118

Tuesday

9 Snatches "tag"

18 Toes to bar

50 Air squats

18 Toes to bar

9 Snatches "tag"

For time - Cap 15' - Challenge 9'

Technique - Kb swing

Strength - Press 4x6 65%

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

Knees to elbows

WHITE

Muscle snatch

Hanging knee haise

CFSB150118

Monday

EMOM 16'

A. 13 / 11 cal. Row

B. 10 Handstand push ups

C. 7 Deadlifts

D. Rest

Technique - Kipping / Butterfly pull up

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

CFSB130118

Saturday

30 Double unders

10 Pull ups

8 Burpees

6 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

115 / 75

BLUE

75 / 55

WHITE

Box

Muscle snatch

CFSB120118

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

CFSB110118

Thursday

550 Run

550 Row

55 Double unders

3 Rounds for time - cap 25' - challenge 20'

Technique - Ring muscle ups

Strength -

RED

30 Double unders

BLUE

85 Single unders

WHITE

55 Single unders

2 Rounds

CFSB100118

Wednesday

EMOM 15'

a. 10 Chest to bar pull ups

b. 12 Kb Swings

c. 14 Box jumps

Technique - Double unders

Strength - Front Squats 4x6 65%

BLACK

70 / 53

30" / 24"

RED

Pull ups

53 / 35

24" / 20"

BLUE

Band / Ring row

44 / 26

20" / 16"

WHITE

Box

Ad.weight

Step ups

CFSB090118

Tuesday

7 Snatches "tag"

14 Burpees

21 Abmat sit ups

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

Technique - Hang Snatch

Strength - Barbell row

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

12 burpees

WHITE

Muscle snatch

10 burpees

CFSB080118

Monday

3 Bar muscle ups

6 Cleans

9 Toes to bar

12' Amrap

Technique - Handstand push ups / Strict hspu

Strength - Deadlifts 4x6 65%

BLACK

175lbs / 115lbs

RED

1 Bar muscle up

155lbs / 105lbs

BLUE

3 band/box

115lbs / 75lbs

Knees to elbows

WHITE

6 Pull ups

Ad. weight

Hanging knee haise

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