WOD 28.12.2018

WOD 28.12.2018

Mobility Broad Jump 10 Skip 30 Jump Jacks 30 Lunges 20 Core 5 rounds of; 5 Toes to bar / toes to Ring 10 hollow rocks 5 sec . L- sit Hold 5 remador 10 sec. super mam Conditioning For time; 600 run 100 double unders 500 run 50 double unders 400...

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WOD 27.12.2018

WOD 27.12.2018

Warm up Burpess synchronized ( idade do coach ) Tecnical No mensure Wod ( Happy birthday Bruno ) – Tempo No mensure Desafio semanal For time; 800 run 50 sit ups 50 burpees 600 run 40 sit ups 40 burpees 500 run 30 sit ups 30 burpees 400 run...

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WOD 26.12.2018

Warm up Mobilit Ketllebell swing russo 10 Skip 50 Push up 10 80 meters run Burpees 5 Tecnical Snatch accessory ; OHS 3x 5 rep Wod – Tempo Duplas For time 5 rounds of ; Snatch 10 (50 / 35 kg) Wall balls 20 ( 20 / 14 lbs) 200 meters run...

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WOD 21.12.2018

WOD 21.12.2018

Warm up Mobility PVC Amrap 5’ Kettebell swing americano 10 ( no mensure ) Double unders 20 80 meters rum Tecnical Toes to bar Strenght Strickt toes to bar 5 X 5 * No intervalo de cada found realizar 5 scaling the toes to bar Wod – Round...

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WOD 20.12.2018

WOD 20.12.2018

Warm up Mobility Jump squat 50 Jump rope 50 80 meters Run 5 Burpees Tecnical Wod moviments WOD – Tempo Murphy Trio For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) Partition the...

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WOD 19.12.2018

WOD 19.12.2018

Wod de amanhã foi alterado devido ao tão temido Murph de quinta !! Preparados ???? Warm up Mobility PVC 3 rounds of; 5 Burpees 10 Remador 15 Air squats Tecnical Wod moviments Wod – Tempo Conditioning For time ; 30 Burpees 800 meters run med...

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WOD 18.12.2018

WOD 18.12.2018

Warm up Mobility 2 rounds of ; Squat Position 10 sec Air squats 10 Broad jump 10 Jump squats 10 Tecnical Back squat Strenght Quatro atletas por Rack Back squat 7 x 3 reps 85 % PR Após cada round o atleta realizará 20 abmats sit ups ! Wod 1 (...

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WOD 17.12.2018

WOD 17.12.2018

Warm up Mobilit 2 rounds of; Kettlebell Halo 10 Kettlebell Slinghshot 10 Kettlebell swing russo 10 Kettlebell goblet squat 10 Core 4 rounds of; Scaling the toes to bar 10 Hollow rocks 10 Super man 10 3 rounds of; L- sit Hold Max. Wod –...

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WOD 15.12.2018

WOD 15.12.2018

Warm up Mobilit 2 rounds of; Kettlebell Halo 10 Kettlebell Slinghshot 10 Kettlebell swing russo 10 Kettlebell goblet squat 10 Core 4 rounds of; Scaling the toes to bar 10 Hollow rocks 10 Super man 10 3 rounds of; L- sit Hold Max. Wod –...

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WOD 14.12.2018

WOD 14.12.2018

Warm up Mobility 3 rounds of ; Kettlebell slinghshot 10 Kettlebell hallo 10 Kettlebell swing russo 10 Core Ghd sit up Back extension Hip extension 3 x 10 Wod – Rounds & Repetições Dupla Amrap 15’ Deadlift 10 ( 120/ 90 kg ) Lung...

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WOD 13.12.2018

WOD 13.12.2018

Warm up Mobility Tabata Remador Air squats Burpees Kettlebell swing russo ( no mensure ) Tecnical Wall walk Wod – Tempo Quarteto By in ; 800 meters run Chipper Thruster 50 (40 / 25 kg) ( 2 atletas sincronizando thruster com anilha e um...

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WOD 12.12.2018

WOD 12.12.2018

Warm up Mobiliy PVC 80 meters run Kettlebell swing russo 10 80 meters run Kettlebell goblet squat 80 meters run Kettebell slinghshot Tecnical Front squat Wod 1 – Round Amrap 5’ Front squat 10 (50/ 35 kg )/ squat clean 5 RX Burpees over the...

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