WODS

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Dezembro/2017

CFSB291217

Friday

EMOM 16'

A. 13/10 cal. row

B. 12 HSPU

C. 11 deadlifts

D. 10 pistols

Technique - Cluster

Strength - Cluster

BLACK

225lbs / 175lbs

RED

11/8 cal. row

Abmat

BLUE

9/6 cal. row

135lbs / 95lbs

Box

Air squats

WHITE

7/4 cal. row

Ad. weight

Air squats

CFSB281217

Thursday

5 power cleans

3 rounds of cindy (5 pull ups + 10 push ups + 15 squats)

3 rounds for time - Cap 18'- Challenge 12'

Technique - Row / Handstand push ups

Strength - Kb row + ring dips

BLACK

185lbs / 115lbs

RED

155lbs / 105lbs

BLUE

115lbs / 75lbs

WHITE

Ad. weight

CFSB271217

Wednesday

9 push jerks

15 box jumps

21 sit ups

AMRAP 12'

Technique - Push jerks + split jerks

Strength - Shoulder press

BLACK

135lbs / 95lbs

24" / 20"

RED

115lbs / 75lbs

24"/ 20"

BLUE

75lbs / 55lbs

20"/ 16"

WHITE

Ad. weight

Step ups

CFSB261217

Tuesday

5 snatches

10 burpees

15 toes to bar

35 double unders

4 rounds for time - Cap 17' - Challenge 12'

Technique - Hang squat clean / Squat cleans

Strength - Hang squat clean / Front squats

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

20 D.U.

BLUE

75lbs / 55lbs

70 S.U.

WHITE

Muscle snatch

HKR

35 S.U.

CFSB231217

Saturday - Partner wod

60 duble unders

30 toes to bar

20 squat clean

60 double unders

30 toes to bar

20 squat clean and jerk

60 double unders

30 toes to bar

20 clusters

AMRAP 35'

CFSB221217

Friday

7 handstand push ups

9 thrusters

11 v-ups

AMRAP 11´

BLACK

95lbs / 65lbs

RED

Abmat

75lbs / 55lbs

BLUE

Box

55lbs / 35lbs

WHITE

HR Push ups

Ad. weight

CFSB211217

Thursday

400 run

20 wall balls

10 pull ups

3 rounds for time - CAP 15´ - Challenge 10´

Technique - T2B + Pull ups + M.U.

Strength - Overhead lunge

BLACK   

20/14

RED

9ft

Band

BLUE

14/10

Ring row

WHITE

10/8

Box

CFSB201217

Wednesday

6 power cleans

12 deadlifts

40 double unders

4 rounds for time - CAP 16´- Challenge 10´

Technique - Squat clean

Strength - Squat clean

BLACK

155lbs / 105lbs

RED

135lbs / 95lbs

BLUE

95lbs / 65lbs

WHITE

Ad. weight

40 S.U.

CFSB191217

Tuesday

Every 4' for 4 rounds

400 row

5 bar muscle ups

15 Kb swings

Technique - Hollow rock + Reserve hollow rock

Strength - Ring dips + Strict T2B

BLACK   

53/35

RED

1-3 bar muscle ups

44/26

BLUE

10 pull ups

35/18

WHITE

200 row

10 ring row

Ad. weight

CFSB181217

Monday

21 power snatches

21 burpees

15 power snatches

15 burpees

9 power snatches

9 burpees

3 power snatches

3 burpees

Máx power snatches

AMRAP 12'

Technique - Power snatch + hang squat snatch + squat snatch

Strength - Squat snatch

BLACK   

95lbs / 65lbs

95lbs / 65lbs

135lbs / 95lbs

135lbs / 95lbs

135lbs / 95lbs

RED

75lbs / 55lbs

75lbs / 55lbs

115lbs / 75lbs

115lbs / 75lbs

115lbs / 75lbs

BLUE 

65lbs / 45lbs

65lbs / 45lbs

65lbs / 45lbs

65lbs / 45lbs

65lbs / 45lbs

WHITE

Muscle snatches

CFSB151217

Friday

EMOM 15'

A. 4 ring muscle ups

B. 8 deadlifts

C. 16 abmat sit ups

Technique - Split jerk

Strength - Shoulder press - KB stiff

BLACK   

245lbs / 175lbs

RED

2 R.M.U.

185lbs / 115lbs

BLUE

2 B.M.U.

135lbs / 95lbs

WHITE

4 transitions M.U.

Ad. weight

CFSB141217

Thursday

40" burpees

20" rest

40" handstand push ups

20" rest

40" kb swings - russian

20" rest

5 rounds - Total reps

BLACK

70/53

RED

Abmat

53/35

BLUE

Box

44/26

WHITE

HR push ups

Ad. weight

CFSB131217

Wednesday

0:00 - 10:00

7 snatches

14 front rack lunges

21 sit ups

3 rounds

10:00 - 20:00

7 push press

14 back squats

21 sit ups

3 rounds

Technique - Bench press

Strength - Bench press / Arm curl

BLACK 

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

WHITE

Ad. weight

CFSB121217

Tuesday

150 row

15 pull ups

150 row

15 box jumps

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

Technique - Plyometric - Step

Strength - EMOM 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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