WODconnect

Workout list by Ander Conselvan de Oliveira CF Barigui

  • Skill Sumo Deadlift High Pull Strength

    4 sets of 4
    1 minute 30 seconds rest between sets

  • Warmup WOD Workout

    50-40-30-20-10

    Jumping jacks
    Sit ups

    1 minute plank between rounds

  • WOD DUPLAS Workout

    WOD DUPLAS

    For time:
    50 Atomic Situps
    -- then --
    5 rounds of:
    10 Power Snatches, 75/55 lbs
    20 Toes-to-bars
    30 Double Unders
    -- then --
    Run, 400 m

    % CARGA SNATCH: 40%
    SINGLE X 1
    TIME CAP: 22 MIN

  • WOD 1 Workout

    Complete as many rounds as possible in 5 mins of:
    Run, 100 m
    30 Double Unders

  • WOD 2 Workout

    Complete as many rounds as possible in 10 mins of:
    5 Burpees
    Farmer carry - bumper plate, 25/15 lbs, 50 m

  • WOD 3 Workout

    Complete as many rounds as possible in 10 mins of:
    Run, 200 m
    10 Wall Balls, 20/14 lbs

  • Power clean 1 RM Strength

    Power Clean 3-3-3-3-2-2-1-1

    Use the heaviest weight you can for each set.
    Rest 2 mins between sets.

  • Sumo Deadlift 5-5-5-5-5 Strength

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

  • Wod - Cap 21’ Workout

    3 rounds for time of:
    Run, 400 m
    21 Deadlifts, 135/95 lbs
    12 Lateral Burpee Over Barbells

  • Skill Emom 3'- 15' Strength

    Power Snatch 3-3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 reps sem soltar da barra!