WOD 18.02.2019

WOD 18.02.2019

Warm up Mobility By in; 1’ plank 30 Sec Lateral Plank By out ; 400 meters run Técnicas Core / conditioning Toes to bar / Toes To Rings 10 Hollow rocks 10 Remador 10 600 Meters Run 50 Double unders Toes to bar / Toes To Rings 10 Hollow rocks 10...

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WOD 15.02.2019

WOD 15.02.2019

Warm up Mobility PVC Jump Jacks 50 Tecnical Snatch Accessory : Complex ; 2 Low Hang snatch 2 Hang snatch 2 Hi Hang snatch 2 Overhead Squat Wod – Round Dupla Amrap 12 ‘ Um round por atleta : Hang snatch ( no mensure ) Push up Recovery ...

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WOD 14.02.2019

WOD 14.02.2019

Warm up Mobility 3 rounds of ; Kettlebell swing russo 10 Kettlebell rack lung 10 Scaling the toes to bar 5 Tecnical Box Jump Accessory 2’ Max box jump over Wod – Tempo For time ; Dupla 21 18 15 12 9 6 3 Over box Jump Ring dips ( Rx ; um...

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WOD 13.02.2019

WOD 13.02.2019

Warm up Mobility 20 Abmat sit ups 50 mountain climbers 80 Meters Run 50 Air squats 20 Jump Jacks Tecnical / Heavy Day Back squat Heavy day Trio 7 x 2 com 85% PR Wod – Round Trio Wod Team Amrap 15’ Back squat 30 (60 / 40 kg ) Burpees over...

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WOD 12.02.2019

WOD 12.02.2019

Warm up Mobility 21 15 9 Abmat sit up Kettebell Goblet squat Conditioning 1 km run 10 Burpees 10 Pull ups 10 Sit ups 10 Push ups 10 Squats 800 Meters Run 10 Burpees 10 Pull ups 10 Sit ups 10 Push ups 10 Squats 600 meters run 10 Burpees 10 Pull...

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WOD 11.02.2019

WOD 11.02.2019

Warm up Mobility Tecnical Thuster Wod – Tempo Trio Chipper For time ; Wall balll 150 ( 20/ 16 lbs ) – A cada quebra os atletas deverão realizar 20 Burpees sincronizados . Clean 150 ( 50 / 35 kg ) – A cada quebra os atletas...

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WOD 08.02.2019

WOD 08.02.2019

Warm up Mobility 3 rounds of; Kettebell swing Russo 10 80 Meters Run Kettebell swing Americano 10 80 Meters Run Tecnical Wod moviments Wod – Tempo Core / Conditioning Trio By in ; 800 meters run Synchronized GHD sit up 30 / Abmat sit up 30...

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WOD 07.02.2019

WOD 07.02.2019

Warm up Mobility Broad jump 10 Air squats 20 Skip 30 Jump Jacks 40 Mountain climbers 50 100 Meters Run Heavy Day Deadlift E3MON 7x 3 carga 85% PR Wod – Round Dupla Amrap 10’ Deadlift 10 ( 100 / 70 kg ) Handstand Push ups 10 Recovery ; Fun...

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WOD 06.02.2019

WOD 06.02.2019

Warm up Mobility Synchronized Jump Jacks 50 10 Push ups 10 Remador 10 lunges Tecnical Wod movments Wod – Tempo Trio For Time * 150 Air Squats * 100 Push-Ups * 50 Strict Pull-Ups * 1 mile Run synchronized * 1,000 Double-Unders * 150 Air...

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WOD 05.02.2019

WOD 05.02.2019

Warm up Mobility Tabata Squat ( no mensure ) Tecnical / Accessory Front squat Heavy day 7 x 3 Carga progressiva Wod – Round Amrap 20’ Front squat 10 ( 75% PR ) Farm carry 200 meters Run (Med ball 20 / 14 lb ) Recovery ; Muscle stretching

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