Warm up Mobilit PVC Amrap 5′ 80 meters run 10 lunges 10 crossover lunges 10 reverse lunges 10 air squats Tecnical Deadlift Accessory Strenght Deadlift Wod – Tempo Duplas For time 5 rounds of; 10 Deadlifts ( 120 / 90 kg ) 10 burpees...
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Warm up Broad jump 10 Skip 20 Jump Jacks 30 Mountain climbers 40 Wall wallking 2 Conditioning Tabata Burpees Double unders Air squats Sit ups Accessory 3 x Max L sit pull up hold Wod – Tempo Dupla 7 rounds of ; 6 Toes to bar 6 front squats...
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Warm up Mobilit 2 rounds of; Montain climbers 50 Skip 50 Jump Jacks 50 80 meters run Tecnical Wod moviments Wod – Tempo Trio 2 rounds of ; 75 Double unders 200 meters run Syncronized 30 pull ups 75 Double unders 200 meters run Syncronized...
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Warm up Mobilit PVC 4 ‘ jump rop Tecnical Clean and jerk Wod – Tempo Dupla For time ; 400 meters Run 3 squat clean 50/40 6 clean and jeck 50/40 9 hang clean 50/40 12 Power clean 50/40 800 meters run 12 Power clean 50/40 9 hang clean...
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Warm up Mobilit 2 rounds of; Skip 50 80 run Jump squat 10 Broad jump10 Tecnical Box jump Wod – Rounds & Repetições Duplas Amrap 20′ Squat Plate Syncronized 10 ( 20/ 14 kg ) Box jump 10 ( 61/ 51 cm ) 100 meters run Syncronized...
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Warm up 2 rounds of; 20 jump rop 50 mountain climbers 10 Frankstain Conditioning 50 40 30 20 10 Double unders Air squats Sit ups Accessory Back squat Wod – Tempo Trio 2 rounds of; For time Back squat 30 ( 60/ 40 kg ) Burpees over the bar...
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Warm up Mobilit Amrap 5′ Jump rop 15 Push up 5 Air squats 10 80 meters run Core Plank 3′ Accessory Ring Push ups 40 Wod – Tempo For time ; 800 meters run 10 Toes to Ring 100 abmats sit ups 800 meters run 10 Toes to bar 100...
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Warm up Mobilit PVC 80 meters run 5 burpees 80 meters run 4 burpees 80 meters run 3 burpees 80 meters run 2 burpees 80 meters run 1 Burpee Tecnical Wod movments Wod – Tempo Wod Team Trio 3 rounds of; For time 60 wall balls (20/ 14 lbs) 40...
Read more Warm up Mobilit 3 rounds of ; Lunges 10 Broad jump 5 Jump Jacks 20 Mountain climbers 30 Tecnical Box jump Wod – Rounds & Repetições Beguiner AMRAP 12’ 30 Meters Bear crawl 80 Meters Rum 10 Box jump Scale AMRAP 12’ 20 Deadlift 50/45 kg...
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Warm up Mobilit 2 rounds of ; Skip 50 Jump squats 10 80 meters run Tecnical Kettlebell swing americano Wod 1 – Repetições Amrap 4′ Max Kettlebell swing americano (24 / 16 kg) Rest 2′ Wod 2 – Tempo For time 5 rounds of; Cap...
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Warm up 50 Skip 50 jump rope 80 meteres run Tecnical Wall ball Conditioning Jump rope Maximo em 1 minuto Wod – Tempo For time 50 wall ball 20/14 lb 500 meteres run 40 wall ball 20/14 lb 400 meteres run 30 wall ball 20/14 lb 300 meteres run...
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Warm up Mobilit PVC 2 rounds of; Broad jump 10 Skip 50 Mountain climbers 50 Tecnical HSPU Accessory Rx : Strickt Hspu 5 x 3 Wod – Tempo Benchmark Diane 21 – 15 – 9 reps for time: – DeadLift (225/155lbs) – Handstand...
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