WOD 10.12.2018

WOD 10.12.2018

Warm up Mobility 4’ jump rope 200 meters Run Técnicas Conditioning 5 x 800 run WODs Wod – Tempo Dupla For time Cap 15’ 21 18 15 12 9 6 3 Wall ball ( squat synchronized ) Burpees synchrnized Recovery ; Muscle strenght

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WOD 07.12.2018

WOD 07.12.2018

Warm up Mobilit PVC 21 15 9 Abmat sit up Push ups Air squats Tecnical Rop climb Strenght Rop climb leg less 3 Wod – Tempo Dupla For time 5 rounds of ; Clean 10 ( 60/ 40 kg) Rop climb 2 Box jump over 20 Rop climb 2 Ring dips 10 Rop climb 2...

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WOD 06.12.2018

WOD 06.12.2018

Warm up Mobility PVC Jump squats 50 Skips 50 Air squats 10 Tecnical Wod moviments Wod – Tempo Wod team Trio Chipper 100 Deadlifts ( 100/ 70 kg / 200 meters run syncronized 150 Double unders 200 meters run syncronizad 100 Back squats ( 70/...

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WOD 05.12.2018

WOD 05.12.2018

Warm up Mobility Bring sally up squat Tecnical / strenght Bench press Wod – Round Dupla Amrap 7’ 20 Bench press 40 double unders Rest 3’ Amrap 7’ Thruster 10 (40 / 25 kg) 80 meters run Recovery ; Fun roller Obs; O resultado do wod será o...

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WOD 04.12.2018

WOD 04.12.2018

Warm up Mobility 2 rounds of ; Skip 50 Ring row 10 Lumges 10 Conditioning For time ; 600 meters run 10 Burpees 10 Push ups 500 meters run 10 Burpees 10 Push ups 400 meters run 10 Burpees 10 Push ups 300 meters run 10 Burpees 10 Push ups 200...

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WOD 03.12.2018

WOD 03.12.2018

Warm up Mobility 80 meters run Push ups 10 Air squats 10 Core 5 rounds of ; For time Scaling the toes to bar 5 Kettlebell russo 10 Remador 10 Hollow rocks 5 Wod – Round By in ; 800 meters run Amrap 7’ 10 wall balls 10 Kettlebell swing...

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WOD 30.11.2018

WOD 30.11.2018

Warm up Mobilit Complex 3 rounds por atleta Carga – No mensure Barbell Deadlift 5 Hang clean 5 Back squat 5 Good morning 5 Tecnical Deadlift Strenght Deadlift 5 x 3 carga progressiva até a perca da mecânica Wod – Tempo Dupla For time...

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WOD 29.11.2018

WOD 29.11.2018

Warm up Mobility 2 rounds of ; Jump rop 50 Broad jump 10 80 meters run Tecnical Pull up RX ; strenght Dupla 60 pull ups strickt Wod – Round Dupla Banchmark Cindy 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min Recovery...

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WOD 28.11.2018

WOD 28.11.2018

Warm up Mobility PVC Core 3 x 1’ plank 3 x Lateral plank 15 sec 3 x l – sit hold 5 rounds of ; 5 Hollow rocks 10 remador 5 V – ups Wod – Tempo Duplas 5 rounds of ; Clean 10 ( 70 / 55 kg ) Ring dips 10 ( RX

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WOD 27.11.2018

WOD 27.11.2018

Warm up Mobility 3 rounds of ; 10 remador 10 push ups 10 broad jump Tecnical Front squat Strenght Front squat 3 x 5 50 % RM 2 x 4 65% RM 2 x 3 75% RM 1 x 2 85% RM Wod – Rounds & Repetições Wod Amrap 9’ Front squat 5 ( 50

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WOD 26.11.2018

WOD 26.11.2018

Warm upMobility Syncronized 20 lunges200 meters run10 burpees TécnicasTecnicalWod movimentsWODsWod – TempoWod team Trio Chipper Transiçao For time ; 100 pull ups100 Box jump over100 kettlebell swing Americano( 24/ 16 kg)100 GHD sit ups/...

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WOD 23.11.2018

WOD 23.11.2018

Warm up Mobilit Conditioning Tabata 1 Double unders Rest 2’ Tabata 2 Air squats Rest 2’ Tabata 3 Burpees Wod – Tempo For time ; 800 meters run 10 Kettlebells swing russo 10 Goblet squats 600 meters run 10 Kettlebells swing russo 10 Goblet...

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