Tuesday, May 30, 2017

Ready and Able 23

WOD:
LPO-
4x5 Clean and Jerks (power)@90kg
4x5 Front Squats@105kg
4x2 Clean Pulls@140kg
Conditioning-
For Time:
50 Wallballs@20lbs
40 Toes to Bars
30 Cal Row
20 Cal Assault Bike
9:56


Monday, May 29, 2017

Ready and Able 22

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    10 Wtd. Passthroughs@4kg
    10 ES Plate Halos@10kg
LPO-
4x5 Power Snatches@62kg
Strength-
4x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
4x10 CG Bench@62kg-15 Band Tri Ext
4x10 Hammer Curl-Bent Arm Lateral Raise-Punch@2-7.5kg

Saturday, May 27, 2017

Ready and Able 21

WOD:
Prep-
3x10 Wallballs@30lbs
    1 Legless Rope Climb
    10 Side lying DB Ext. Rotation
LPO-
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@50kg
EMOM-2 Muscle Cleans@60-65-70-75-80-85-90-95-100(F1)
5x3 Snatch Pulls@100kg-20 Band Pull Aparts

Friday, May 26, 2017

Ready and Able 20/ROM WOD 79

WOD:
Shoulder Care-
3x10 Handstand scap push-ups on KBs
3x5 Stationary Lunges ES@2-12kg
3x3 ES Turkish Get Ups@12kg
Strength-
6x5 Back Squats@122.5kg
Conditioning-
3 RFT (TC16')
400m Run
40 GHD Sit-Ups
7 Deadlifts@140kg
15:46
ROMWOD-
"D3"

Thursday, May 25, 2017

Ready and Able 19/ROM WOD 78

WOD:
Shoulder Care-
3x10 Scap Pull-Ups
    10 Push to Rotation@2-5kg DB
    15 Face Pull to Pull-Apart
    20 Dynamic Deadbugs
Strength-
6x5 Shoulder Presses@52.5kg
10-10-8-8 Ring Pull-Ups (strict)
10-10-10-8 Ring Dips (strict/kipping mu to arrive)
Metcon-
5x60 sec. ME:
15 Cal Row
MAX BMU
rest as needed
0-2-2-1-3
ROMWOD-
"Watering Can"

Tuesday, May 23, 2017

Ready and Able 18

WOD:
LPO-
6x5 Clean and Jerks (power)@80kg
6x5 Front Squats@95kg
5x3 Clean Pulls@130kg
Core-
4x10 Strict Toes To Bars
4x5 GHR

Monday, May 22, 2017

Ready and Able 17

WOD:
Shoulder Care-
3x10 Prone Bench Y-W-T-A@2-2kg
    15 Wtd. Passthroughs@2kg
    10 ES Plank w/1 Arm Foam Roll Slide
LPO-
6x5 Power Snatches@55kg
Strength-
4x10 Band Lat Pulldowns (2 Big bands each hand)-15 Bench Supported Rows@2-24kg
4x10 CG Bench@55kg-15 Band Tri Ext
4x15 Hammer Curl-Bent Arm Lateral Raise-Punch@2-5kg

Saturday, May 20, 2017

Ready and Able 16

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x10 Handstand scap push-ups on KB
LPO-
4-3-4-3-4-3 Power Snatches@50-55kg
6x2 Power Cleans-2 Push Jerks@75kg-80kg
Strength-
5x5 Back Squats@110kg-10 Pullovers@25kg
3x2-20m Farmer's Walks@2-32kg-20 Band Pull Aparts


Thursday, May 18, 2017

Ready and Able 15/ROM WOD 76

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
LPO-
5x5 Power Cleans From Blocks@70kg
Strength-
5x5 Pull-Ups-5 Ring Dips (Strict)
2x10 Alt. KB Curls@2-16kg
METCON-
4x5 min. AMRAP/3 min. Rest:
3-6-9-12
Wallballs @30lbs
HSPU
Box Jumps-24'
Toes To Bars
Cal Row
61-75-81-67
ROM WOD-
"Long Feather"

Tuesday, May 16, 2017

Ready and Able 14/ROM WOD 74

WOD:
Strength-
5x5@93kg Front Squat
5x3 Clean DL@140kg
3x15 GHD Sit-ups
Conditioning-
4x30 sec ME Sled Pull@75kg (25m ish each)
Rest as needed
    30 sec ME Airbike (12.5-11.5-16-16.5 cals)
ROM WOD-
"Harmony"

Monday, May 15, 2017

Ready and Able 13

WOD:
Shoulder Care-
3x10 Band Y-W-T-A
    10 KB Upside down Shoulder Presses@8kg
    10 Codman Exercise
LPO-
8x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@50kg
6x5 Snatch High Pulls From Blocks@70kg
Strength-
3x8 Bent Over Rows@76kg
4x1 Legless Rope Climbs
3x15 Bicep Curls@30kg
3x20 Skullcrushers@30kg

Saturday, May 13, 2017

ROM WOD 73/Ready and Able 12

ROM WOD-"Doubled Over"

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x10 Handstand scap push
LPO-
4-3-4-3-4-3 Power Snatches@45-50kg
6x2 Power Cleans-2 Push Jerks@70kg-75kg-70kg-75kg-75kg-80kg
6X3 Clean Pulls@130kg-Active rest 20 Band Pull Aparts


Friday, May 12, 2017

ROM WOD 72/Ready and Able 11

ROMWOD-"Pigeons, puppies and frogs".
i did rom wod at 9:30 and the wod at 13:30, I don't stretch b4 wkouts

WOD:
Max Effort Back Squats@130kg-15
METCON-
1-15 For Time:
30 lbs Wallballs
Airbike
Remo
30:01
Daniel Martins me ganhou

Farmer's Walk-Ladeira @2-12kg


Thursday, May 11, 2017

Ready and Able 10

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
    1-2-3-8 Bar MU
LPO-
3 Power Cleans From Blocks@60kg
3 Power Cleans From Blocks@70kg
2 Power Cleans From Blocks@80kg
1 Power Clean From Blocks@90kg
ME Power Cleans From Blocks@93kg-3
Strength-
1x5 Pull-Ups-5 Ring Dips (Strict)
1x3 Wtd. Pull-Ups@5kg-3 Wtd. Ring Dips@5kg (Strict)
2x ME Wtd. Pull-Ups@8kg-8-7
2x ME Wtd. Ring Dips@8kg-12-8
4x10 Alt. KB Curls@2-16kg
METCON-
Tabata-
ManMakers @2-16kg (2 each)
Tabata-
Burpees To Toes To Bars- 4-4-4-3-4-3-3-4

Wednesday, May 10, 2017

Tuesday, May 9, 2017

Ready and Able 9/ROM WOD 70

WOD:
Strength-
5-3-1-1 Front Squats@80kg-90kg-95kg-100kg
Max Effort Front Squat@102kg-12 reps
5x3 Clean Pulls@126kg
5x15-20m Sled @102.5kg
50 GHD Sit-ups@12kg
ROM WOD-
"Binary"

Monday, May 8, 2017

Ready and Able 8

WOD:
Shoulder Care-
3x10 Band Y-W-T-A
    10 Alt. DB Shoulder Presses@10kg
    10 Codman Exercise
LPO-
8x4 Muscle Snatches-4 Snatch Push Presses-4 OHS@40kg
Strength-
Max Effort Bent Over Rows@90kg-7 reps
1-2-3 Legless Rope Climbs
METCON-
5x 5 min AMRAP:
20 Cal Row
3 RMU
3 HSPU
3 Rope Climbs
Rest 4 min. in between, start where u stopped.
6 Rds, 20 cals, 3, 3, 1 Rope Climb

Friday, May 5, 2017

Ready and Able 7

WOD:
Shoulder Care-
3x10 Prone Rev Flyes-5 Rev Prone Flyes to Sh Presses@2-2kg
3x20 Ring Rollouts
LPO-
8x4 Muscle Snatches-4 OHS@40kg
3x8 Back Squats@127kg
METCON-
3x For Time:
25 Cal Air Bike
12 Deadlifts@70kg
8 Cleans@70kg
Rest 90 sec.

11:09



Thursday, May 4, 2017

Ready and Able 6

WOD:
Shoulder Care-
3x10 Y-W-T-A Band
    10 Int/Ext Rotations Band
    20 Ring Scap Push Ups
    1-3-6-5 Bar MU
LPO-
8x3 Power Cleans From Blocks@84kg
Strength-
Every 90 sec x10:
4 Wtd. Pull-Ups@5kg-4 Wtd. Ring Dips@5kg
4x10 Alt. KB Curls@2-16kg
METCON-
5x30 sec. AMRAP
8 Push Presses@2-16kg KB
Max Cal Row
5-6-7-6-7

Wednesday, May 3, 2017

Tuesday, May 2, 2017

Ready and Able 5/ROM WOD 69

WOD:
6x3 Muscle Snatches-3 Snatch Push Presses-3 OHS@40kg
8x3 Front Squats@96kg
4x3 Clean Pulls@125kg
5x20m Sled Drags@95kg
5x8 Wtd GHD Sit-Ups@7.5kg

ROM WOD-"Split Twist" Stopped after the frog

Monday, May 1, 2017

Ready and Able 4

WOD:
3x10 Band Y-W-T-A
    10 Alt. DB Shoulder Presses@10kg
    10 Codman Exercise

4x10 Bent Over Rows@75kg-10 Bent Over 1 Arm KB Rows@20kg
4x20 CG Push Ups-20 Stdg Preacher Cable Curls
3x10 Shrugs@2-20kg