WODS

Fique de olho nos WODs e venha preparado!!

Abril/2018

CFSB300418

Monday

200 run

15 pull ups

10 burpees

4 Rounds - Cap 15’ - Challenge 10’

Technique - Core

Strength - Deadlift / Ring dips

BLUE

Box

WHITE

Ring row

CFSB280418

Saturday - Partner wod

Jerry

1 mile run (8x200)

2k row

1 mile run (8x200)

 

D.T.

12 deadlifts

9 hang power cleans

6 push jerks

5 rounds

 

Jason

100 squats

5 muscle ups

75 squats

10 muscle ups

50 squats

15 muscle ups

25 squats

20 muscle ups

 

BLACK

DT - 155lbs/105lbs

RED

DT - 135lbs/95lbs

Jason - Bar muscle ups

BLUE

DT - 95lbs/65lbs

Jason - Box

CFSB270418

Friday

10 Overhead Lunges

20 Kb Snatches

30 Double unders

4 Rounds for time - Cap 15' - Challenge 10'

Technique - Jump Back squats

Strength - Jump Back squats

BLACK

115lbs/75lbs

53/44

RED

95lbs/65lbs

44/35

20 D.U.

BLUE

65lbs/45lbs

35/26

60 S.U.

WHITE

Lunges

Ad. weight

30 S.U.

CFSB260418

Thursday

40 Deadlifts

40 Handstand push ups

40 Kb Swings

Máx Ring muscle ups

Amrap 12'

Technique - Plyometric

Strength - Plyometric

BLACK

225lbs/155lbs

70/53

RED

185lbs/125lbs

Abmat

53/44

BLUE

135lbs/95lbs

30 box

44/35

Bar muscle ups

WHITE

Ad. weight

HR Push ups

Ad. weight

Pull ups

CFSB250418

Wednesday

Buy in 1Km Run

5 Squat cleans
15 Wall balls
3 Rounds

Cash out 1Km Row

For time - Cap 22' - Challenge 17'

Technique - Double unders

Strength - Snatch pull 130%

BLACK

185lbs/125lbs

30/20

RED

155lbs/105lbs

20/14

BLUE

115lbs/75lbs

14/10

WHITE

500 row

Ad. weight

10/8

500 row

CFSB240418

Tuesday

6 Jerks

12 Toes to bar

5 Rounds for time - Cap 14' - Challenge 9'

Technique - Rope climb

Strength - 1/2 Front squats 120%-130%-140%

BLACK

155lbs/105lbs

RED

135lbs/95lbs

K2E

BLUE

95lbs/65lbs

HKR

WHITE

Ad. weight

Sit ups

CFSB230418

Monday

3 snatches

6 hang power cleans

9 chest to bar pull ups

12 pistols

15' Amrap

Technique - Balance

Strength - Muscle Snatch 60% - 70% - 75%

BLACK

155lbs/105lbs

RED

135lbs/95lbs

Pull ups

Adap.

BLUE

95lbs/65lbs

Ring row

Air squats

WHITE

Ad. weight

CFSB210418

Saturday - Partner Wod - Murph

MURPH

1600 run

100 pull ups

200 push ups

300 squats

1600 run

For time - Cap 40'

CFSB200418

Friday

EMOM 20'

A. 4 Ring muscle ups

B. 6 Deadlifts 

C. 12 Kb Swings

D. Rest

Technique - Hollow rock

Strength - Kneeling press

BLACK

305lbs/205lbs

70/53

RED

2 M.U.

225lbs/155lbs

53/44

BLUE

Box

185lbs/125lbs

44/35

WHITE

Pull ups

Ad. weight

CFSB190418

Thursday

10 Kb snatches

10 burpees

10 Rounds for time - Cap 18' - Challenge 13'

Technique - Kettlebell snatch

Strength - 1/2 Front squats 115% 125% 135%

BLACK

53/44

RED

44/35

9 burpees

BLUE

35/26

7 burpees

WHITE

Ad. weight

5 burpees

CFSB180418

Wednesday

7 Overhead squats

10 Handstand push ups

30 Double unders

5 Rounds for time - Cap 16' - Challenge 10'

Technique - Turkish get up

Strength - Turkish get up

BLACK

115lbs/75lbs

RED

95lbs/65lbs

Abmat

20 D.U.

BLUE

65lbs/45lbs

Box

50 Single unders

WHITE

Ad. weight

Push ups

30 single unders

CFSB170418

Tuesday

Buy in 400 Run

15 Box jumps

10 Chest to bar pull ups

3 Rounds

Cash out 400 Run

For time - Cap 15' - Challenge 9'

Technique - Handstand walk

Strength - Muscle snatch 55% - 65% - 75%

BLACK

30"/24"

RED

24"/20"

Pull ups

BLUE

20"/16"

Jumping chest to bar

WHITE

Step ups

Ring row

CFSB160418

Monday

Every 3' for 5 rounds

8 cleans and jerks

10 toes to bar

6 cleans and jerks

10 toes to bar

4 cleans and jerks

10 toes to bar

2 cleans and jerks

10 toes to bar

Máx cleans and jerks

Technique - Hang / Power clean / Push jerk

Strength - Snatch pull 130%

BLACK

135lbs/85lbs

155lbs/105lbs

175lbs/125lbs

195lbs/145lbs

215lbs/165lbs

RED

115lbs/65lbs

135lbs/85lbs

155lbs/105lbs

175lbs/125lbs

195lbs/145lbs

BLUE

75lbs/55lbs

95lbs/65lbs

115lbs/75lbs

135lbs/95lbs

155lbs/95lbs

WHITE

Ad. weight 

CFSB140418

Saturday - Loredo (treino no Parque da Juventude)

LOREDO (treino no Parque da Juventude)

24 squats

24 push ups

24 walking lunge steps

400m run

6 rounds for time

CFSB130418

Friday

13 thrusters

13 handstands push ups

13 wall balls

13 burpees

13' Amrap

Technique - 1/2 Front squats

Strength - 1/2 Front squats 110% - 120% - 130%

BLACK

95lbs/65lbs

20/14

RED

75lbs/55lbs

Abmat

9ft

BLUE

55lbs/35lbs

Box

14/10

WHITE

Ad. weight

Push ups

10/8

CFSB120418

Thursday

75 Double unders

9 Deadlifts

6 Bar muscle ups

4 Rounds for time - Cap 16' - Challenge 9'

Technique - Hanging Windshield Wipers

Strength - Déficit Push ups

BLACK

275lbs/185lbs

RED

60 double unders

225lbs/155lbs

3 bar muscle ups

BLUE

120 Single unders

185lbs/115lbs

Box/Band

WHITE

75 Single unders

Ad. weight

Ring row

CFSB110418

Wednesday

For the 18' 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.

3 Squat snatch

9 Toes to bar

12/9 cal. Row

Technique - Squat Snatch

Strength - Snatch pull 120%

BLACK

135lbs/95lbs

RED

115lbs/75lbs

BLUE

75lbs/55lbs

10/7 cal. row

WHITE

Hang snatch

CFSB100418

Tuesday

EMOM 15'

A. 6 Shoulder to overhead

B. 12 Box Jumps

C. 18 Abmat sit ups

Technique - Ring muscle ups

Strength - Ring pull / déficit ring row

BLACK

135lbs/95lbs

30"/24"

RED

115lbs/75lbs

24"/20"

BLUE

75lbs/55lbs

20"/16"

WHITE

Ad. weight

Step ups

CFSB090418

Monday

4 Hang squat clean

8 Chest to bar pull ups

200 Run

5 Rounds for time - Cap 17' - Challenge 13'

Technique - Muscle Snatch

Strength - Muscle Snatch 50%-60%-70%

BLACK

175lbs/115lbs

RED

155lbs/105lbs

Pull ups

BLUE

115lbs/75lbs

Ring row

WHITE

Ad.weight

Jumping chest to bar pull ups

CFSB070418

Saturday - Partner wod

"Randy"

75 Power snatches

200 Double unders

"T.U.P."

15-12-9-6-3

Power cleans

Pull ups

Front squats

Pull ups

200 Double udners

Amrap 25'

BLACK

75lbs/55lbs

135lbs/95lbs

135lbs/95lbs

RED

65lbs/45lbs

115lbs/75lbs

150 double unders

BLUE

55lbs/35lbs

75lbs/55lbs

350 single unders

WHITE

Ad. weight

200 single unders

CFSB060418

Friday

EMOM 16'

A. 5 Défict Strict Handstand push ups

B. 10 Ring dips

C. 12 Overhead Lunges

D. Rest

Technique - Toes to bar

Strength - Press

BLACK

115lbs / 75lbs

RED

Strict

Band

95lbs/65lbs

BLUE

Kipping

Dips

75lbs/55lbs

WHITE

Box

Dips

CFSB050418

Thursday

6 Deadlifts

12 Kb swings

200 Run

5 Rounds for time - Cap 18' - Challenge 13'

Technique - Back squats

Strength - Back squats

BLACK

265lbs/175lbs

70/53

RED

225lbs/155lbs

53/44

BLUE

185lbs/115lbs

44/35

WHITE

Ad. weight

Ad. weight

3 rounds

CFSB040418

Wednesday

4 Cleans and jerks

6 Strict pull ups

8 Box jumps

10/8 Cal row

Amrap 20'

Technique - Handstand push ups

Strength -

BLACK

155lbs / 105lbs

30"/24"

RED

135lbs / 95lbs

4 Strict pull ups

24"/20"

9/7

BLUE

95lbs / 65lbs

Ring row slow

20"/16"

8/6

WHITE

Ad.weight

Ring row

Step ups

7/5

CFSB030418

Tuesday

4 thrusters

40 double unders

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

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

25 double unders

BLUE

75lbs / 55lbs

60 single unders

WHIE

Ad. weight

40 single unders

CFSB020418

Monday

3 bar muscle ups

5 snatches

7 burpees over the bar

11´AMRAP

Technique - Nordic flexion

Strength - Deadlifts

BLACK

135lbs / 95lbs

RED

1-2 M.U.

115lbs / 75lbs

BLUE

Box/Band

75lbs / 55lbs

WHITE

Pull ups

Ad. weight

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