Squat -Clean-Jerk

http://youtu.be/KDhyu_pwx1c

WOD:05122014

 Warmup:  
Wall Ball Carry 1
 Hip Down Walking
jumping Burpee             

 WorkOut:   Pistol Squat  +  pull ups                      

 WOD:  AMRAP 10 "    
 6 Shoulder OVer Head  (40/30 KG)
9 HangPower Clean 
12 Box Jump   (40Kg/30Kg 60cm40cm)       

Descançar .2 min.   

WOD: 5 Rondas p/ tempo   "Cindy"

-Corrida
-15 Over Head Squat ( 40kg/30kg)

WOD:28112014

Aquecimento Técnica:
Geral
Técnica Clean
OverHead Squat
Med Ball
                                                        

WOD:
Time Cap:  25 min

CHIPPER :    

00 Power Clean  (40KG/60Kg)
00 Burpee / BroadLine  (Saltar)
00 Kett Squat 
00 Shoulders Over Head
00 Pull Ups
00 Box Jump
00 wallball

WOD:26112014

WarmUp : 
WeightLifting tecnhique

WORKOUT: EMOM  15 min: 
(60 Kg/40KG) 5 DeadLift 5 Power Clean                                                         

WOD: Amrap 7 min   
1  Air Squat  ----- Sprint----- 1 Burpees;      
2  Air Squat  ----- Sprint ---- 2 Burpess ;
3  Air Squat  ----- Sprint ---- 3 Burpess ;
................................................................
................................................................
................................................................
10 Air Squat ----  Sprint ----- 10 Burpees

WOD:17112014

KCROSS , Segunda 17-11-2014

Air Squat
KB Swing OH
Thrusters
Box Jump
Pull Ups
Burpees
Sprints


http://youtu.be/Pbks7y3IhUo

WOD07112014

WOD07112014

Wall Ball
Jump Line
Push Ups


http://youtu.be/JtklD67ZaEU

WOD:19112014

19112014 Quarta-feira

Warm Up:

10/15/20  Air Squat 
10/15/20  Strit Pull ups
10/15/20  Sumo deadlift high pull c/ Kett
10/15/20  Over Head Squat            

 Mobilidade:  Ombros +  Anca        

Workout:
Achar   OHSquat  3RM 

 WOD para tempo: 

21 / 15 / 9 / 3      Snatch 35/45+  HSPU