Tuesday, January 31, 2017

Comeback Phase 17/ROM WOD 38

WOD:
3x In 3 min Windows. 
300m Run Max Effort =1:03/:59/1:05
300m Row Max Effort=:59/:59/1:02

ROM WOD="Let's Roll"


 

Monday, January 30, 2017

Comeback Phase 16

WOD:
5x6 Front Squats@90kg
5x5 Snatch Pulls@110kg
3-2-3-2-3-2 Power Snatches@60/65kg (supposed to do ohs but wrist couldn't)
3-3-3-3-3-3 Power Cleans@80/85kg (supposed to do push presses but wrist couldn't)
5x5 Clean Deadlifts@140kg

EMOM Until Death:
5 Shoulder Presses@50kg-Died with 3 reps in 9th minute

Sunday, January 29, 2017

Comeback Phase 15

WOD:
52 UB Push Ups
50 Band Flyes
50 Tate Press (Laying w/ Band)
50 Underhand Pull-Aparts
50 Overhand Pull-Aparts
100 Band Bicep Curls

Saturday, January 28, 2017

Comeback Phase 14/ROM WOD 37

 WOD:
3x5 min. AMRAP:
21 Swings@28kg
12 Burpees
21 Wallballs@12kg
Rest 2 min in between, pick up where u left off
4 Rds, 55 reps

ROM WOD-"Four on The Floor"

Friday, January 27, 2017

Comeback Phase 13 (Dudu, Lívia e Arley visitou)

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses-3 Jerk Lunges@70kg
4x5 Clean Deadlifts@140kg

Wednesday, January 25, 2017

Comeback Phase 12

WOD:
7x1 Legless Rope Climbs

20 Min. AMRAP:
8 Reverse OH Lunges@40kg
15 Chest to Bars
8 Reverse OH Lunges@40kg
15 Cal Assault Bike
4 Rds 31 reps

5x3 Front Squats@113kg


Tuesday, January 24, 2017

Comeback Phase 11/ROM WOD 35

WOD:
Time Trial Mile Row-5:46

ROM WOD-"Everything U Need"

Monday, January 23, 2017

Comeback Phase 10

WOD:
4x4 Muscle Snatches@40kg
4x4 Power Cleans@60kg
3x5 Snatch High Pulls@60kg-10 Front Squats@80kg
ME Snatch High Pulls@60kg-11-ME Front Squats@80kg-13
EMOM Until Death:
5 Shoulder Presses@50kg-Died with 0 reps in 7th minute
EMOM Until Death:
5 Strict Toes To Bars-Died w/4 reps in 7th minute

Sunday, January 22, 2017

Comeback Phase 9

WOD:
50 UB Push Ups
50 Band Flyes
50 Tate Press (Stdg Band)
50 Underhand Pull-Aparts
50 Overhand Pull-Aparts
100 Band Bicep Curls

Saturday, January 21, 2017

Comeback Phase 8/ROM WOD 34

WOD:
5-1 For Time:
Deadlifts@140kg
Ring Muscle Ups
At end of each round-30 Double Unders
6:06

ROM WOD-"Laid Back"

Friday, January 20, 2017

Comeback Phase 7

WOD:
Push Press Find 3RM-80kg (was feeling wrist)
Back Squats-5@110kg, 3@125kg, 1@145kg, 10@120kg, 10@120kg

Thursday, January 19, 2017

Comeback Phase 6/ROM WOD 33

WOD:
15x 50 sec Jog, 10 second Sprints
6 Legless Rope Climbs

ROM WOD-Hercules 2.0

Wednesday, January 18, 2017

Comeback Phase 5

WOD:
4x4 Front Squats@110kg
4x5 Snatch Pulls@80kg
3x10 KB Shoulder Presses@2-24kg

2 min. Windows:
8 Wallballs
8 Srict Ring Pull-Ups,
10-10, 12-12, 14, 6 reps=80 reps total

8 min. AMDAP:
2x24 kg Farmer's Walks-390m


Tuesday, January 17, 2017

Comeback Phase 4/ROM WOD 32

WOD:
Row 4x30 sec Sprint, rest 90 sec (165m-173m-178m-177m)
Row 2x60 sec Sprint, rest 120 sec (318m-314m)
Total Distance:1325m

5 Legless Rope Climbs

ROM WOD-"Halfway There"

Monday, January 16, 2017

Comeback Phase 3

WOD:
3x5 Snatch High Pulls-10 Front Squats@80kg (Last set ME 10 SnHp-12 FS)
EMOM Until Death:
5 Shoulder Presses@50kg-Died in 5th minute
3x4 Clean Pulls@100kg-10- Box Jumps@24 Inches
5x10m Sled Drag@80kg
5x10m Sled Pulls(Rows)@80kg

Saturday, January 14, 2017

Comeback Phase 2/ROM WOD 31

WOD:
5x5 DB Handstand Push-Ups

10 min. EMOM:
5 Pull-Ups/Chin-Ups

10-1 For Time:
20 lbs Weighted Vest Knuckle Push Ups
20 lbs Weighted Vest Ring Rows
4:28

ROM WOD-"Look Up"

Friday, January 13, 2017

Comeback Phase-Doctor Approved

WOD:
10 Min. EMOM:
3 Front Squats@100kg-100kg-104kg-104kg-108kg-108kg-110kg-110kg-112kg-114kg

8x45 sec Assault Bike-30 Sec Sled Drag@65kg
rest 2 min.

Thursday, January 12, 2017

Wednesday, January 11, 2017

1 Hand Man Training 32

WOD:
3x4 Bulgarian Split Squats@100kg
4x12 Hip Thrusts@130kg

5 Rounds:
1 min. Hard Assault Bike
2 min. Easy Assault Bike

Tuesday, January 10, 2017

1 Hand Man Training 31/ROM WOD 29

WOD:
8-10-12 Batwing to T (2 sec hold each bw)
With 5kg ankleweights  on wrists:
3x15 Bent Over Reverse Flyes
    30 sec Crucifix Hold
    15 Hammer Curls

1 set ME Hollow Rock- 50

ROM WOD 29-"Origami"

Monday, January 9, 2017

1 Hand Man Training 30

WOD:
Front Squat -Max Reps @125kg-2 reps :(
then do a ME set @112.5kg-4 reps
Back Squats 3x8@112.5kg

For Time:
20 Back Extensions
10 Cal Assault Bike
20m Sled@60kg

Saturday, January 7, 2017

Thursday, January 5, 2017

Wednesday, January 4, 2017

Monday, January 2, 2017