WODS

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Setembro/2017

CFSB190917

Tuesday

EMOM 20' 

A. 14/12 cal. row

B. 12 toes to bar

C. 10 burpee box jump

D. Rest

 

Technique - Plyometric Steps

Strength - KB Press

RED

11/9 cal.

BLUE

11/9 cal.

K2E

WHITE

7/5 cal.

V-ups alt.

5 burpees

CFSB180917

Monday

4 clean and jerks

12 one leg pistols

16 abmat sit ups

AMRAP 14'

Technique - Bar muscle ups / Back squats

Strength - Back squats

BLACK   

185lbs / 125lbs

RED

155lbs / 105lbs

Adap.

BLUE

115lbs / 75lbs

Adap.

WHITE

Ad. weight

Squats

CFSB150917

Friday

3 ring muscle ups

10 power snatches

15-12 cal. row

AMRAP 15'

 

Technique - Drill Ring Muscle Ups / Front Squats

Strength - Front Squats

BLACK   

3 ring muscle ups

95lbs / 65lbs

15-12 cal. row

RED

1-2 ring muscle ups

75lbs / 55lbs

13-10 cal. row

BLUE

3 drill

55lbs / 35lbs

11-8 cal. row

WHITE

Ring row

Ad. weight

9-6 cal. row

CFSB140917

Thursday

Every 2' for 6 Rounds

15 KB Swings

Shuttle Sprints (5, 10, 10, 5)

 

Technique - Toes to bar / Strict T2B

Strength - Strict HSPU

BLACK   

53/35

RED

44/26

BLUE

35/18

WHITE

Ad. weight

CFSB130917

Wednesday

9 Push Jerks

15 Box Jumps

200 Run

4 Rounds For Time - CAP 16'

Challenge 12'

Technique - Clusters / Bench press

Strength - Front Squats

BLACK   

135lbs / 95lbs

24"/20"

RED

115lbs / 75lbs

24"/20"

BLUE

75lbs / 55lbs

20"/16"

WHITE

S2OH

Step Ups

3 RFT

CFSB120917

Tuesday - Angie

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

For time - Cap 21' - Challenge 16'

Compare to 30/12/16

Technique - Overhead Squats with KB

Strength - Overhead Squats with KB

BLACK   

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

RED

85 Pull Ups

85 Push Ups

85 Sit Ups

85 Air Squats

BLUE

75 Pull Ups

75 Push Ups

75 Sit Ups

75 Air Squats

WHITE

10 Pull Ups

10 Push Ups

10 Sit Ups

10 Air Squats

6 RFT

CFSB110917

Monday

5 Front squats 155/105

30 double unders

Amrap 5'

Rest 2'

Max Burpees

Amrap 5'

Rest 2'

5 Power Cleans 155/105

30 double unders

Amrap 5'

Technique - Power Cleans

Strength - Deadlifts

BLACK   

155lbs /105lbs

RED

135lbs /95lbs

20 double unders

BLUE

95lbs /65lbs

60 singles unders

WHITE

Ad. weight

30 single unders

CFSB090917

Saturday - Partner Wod

30 Box jumps

30 Wall balls SYNC

30 Push ups SYNC

60 cal Row

30 KB Swing SYNC

30 Abmats SYNC

30 Box jumps

For time

CFSB080917

Friday

3 Cleans

5 Burpees 

7 Strict HSPU

9 Toes to bar

Amrap 12'

Technique - Snatch

Strength - Snatch

BLACK   

205lbs /145lbs

RED

185lbs /115lbs

Kipping

BLUE

135lbs /95lbs

Box

WHITE

Ad. weight

Push ups

CFSB060917

Wednesday

30 Deadlifts

30 Wall balls

30 Abmat sit ups

10 Bar muscle ups

30 Abmat sit ups

30 Wall balls

30 Deadlifts

For Time - Cap 15' - Challenge 11'

Technique - Pistols

Strength - Press

BLACK   

225lbs /155lbs

RED

185lbs /115lbs

9ft

5 Bar muscle ups

BLUE

115lbs /75lbs

14/10

Pull Ups

WHITE

Ad. weight

10/8

Ring row

CFSB050917

Tuesday

400 Run

400 Row

40 Double Unders

4 rounds for time - Cap 30' - Challenge 21'

(Compare to 10/05/16)

Technique - Kb Snatch / L sit

Strength -

BLACK   

400 Run

400 Row

40 Double Unders

RED

400 Run

350 Row

25 Double Unders

BLUE

400 Run

300 Row

80 Single Unders

WHITE

200 Run

200 Row

20 Single Unders

CFSB040917

Monday - Fran

FRAN

21 - 15 - 9

Thrusters

Pull Ups

For time - Cap 10' - Challenge 5'

(Compare to 05/07/16)

Technique - Handstand Walk / Back Squat

Strength - Back Squat

BLACK   

95lbs / 65lbs

RED

75lbs / 55lbs

Band

BLUE

55lbs / 35lbs

Box

WHITE

Barbell

Ring Row

CFSB010917

Friday

5 Deadlifts

7 Burpees over the bar

9 Box jumps

11' Amrap

Technique - Sumô deadlift

Strength - Strict pull ups / Power cleans

BLACK   

265 / 185 lbs

30" / 24"

RED

225 / 155 lbs

24" / 20"

BLUE

175 / 115 lbs

20" / 16"

WHITE

Ad. weight

Step ups

CFSB020917

Saturday - Partner WOD

5 Snatches

10 Kb Swings

20m Farmer carry

30 Double unders

Amrap 25'

BLACK   

115 / 75 lbs

53 / 35 lbs

RED

95 / 65 lbs

44 / 26 lbs

BLUE

65 / 45 lbs

35 / 18 lbs

WHITE

Ad. weight

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