WOD 10.10.2018

WOD 10.10.2018

Warm up Mobilit Trio Syncronized 3 rounds of ; Skip 50 Broad jump 5 Air squats 10 Hollow rocks 5 Tecnical Back squat Strenght Back squat Wod 1 – Tempo Chipper For time ; Trio Back squat 60 ( 60/ 40 kg)( 2 atletas sincronizados agachando )...

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WOD 09.10.2018

WOD 09.10.2018

Warm up Mobilit PVC Jump squats 50 OHS PVC 10 80 meters run Tecnical Push jerk Wod – Rounds & Repetições Dupla 10′ Amrap Hang cleans 10 ( 50 / 35 kg) ( RX – Hang squat cleans ) Shoulder to everhead 10 ( 50 / 35 kg )...

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WOD 08.10.2018

WOD 08.10.2018

Warm up Mobilit Dupla 3 rounds of; Syncronized 10 air squats 10 AB twist ( 10/ 5 kg) 10 burpees 80 meters rum Conditioning Syncronized For time ; 1 km run 50 air squats 800 meters run 40 abmat sit up 600 meters run 30 double unders 400 meters run...

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WOD 05.10.2018

WOD 05.10.2018

Warm up For time ; 100 meters run 50 abmats sit ups 100 jump Jacks Tecnical GHD sit up Wod – Tempo Dupla For time ; 5 rounds of ; GHD / Abmat sit up 20 Wall balls 20 ( 20/ 14 lbs ) Burpees muscle up 4 / 10 Ring dips Recovery ; Muscle

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WOD 04.10.2018

WOD 04.10.2018

Aquecimentos Warm up Mobilit Bring sally up squat Tecnical Pull ups Wod – Rounds & Repetições Duplas Amrap 20′ 5 pull ups ( rx strickt ) 10 Hand release Push ups 10 Front Rack lunges 50 kg 80 meters run Syncronized Recovery Fun...

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WOD 03.10.2018

WOD 03.10.2018

Warm up Mobilit 3 rounds of; 20 mountain climbers 10 Kettlebell swing russo 10 Kettlebell Goblet squats Tecnical Wod moviments Wod – Tempo Trio Chipper Clean 75 ( 60 kg / 45 kg ) Rop climbers 10 Front squat 30 ( 60/ 45 kg ) Burpees over the...

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WOD 02.10.2018

WOD 02.10.2018

Warm up Mobilit 2 rounds of ; Skip 20 Broad jump 10 Jump Jacks 20 Conditioning For time ; 600 meters run 50 double unders 400 meters run 25 double unders 200 meters run 15 double unders 100 meters run 15 double unders 200 meters run 25 double...

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WOD 01.10.2018

WOD 01.10.2018

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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WOD 27.09.2018

WOD 27.09.2018

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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WOD 26.09.2018

WOD 26.09.2018

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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WOD 25.09.2018

WOD 25.09.2018

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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WOD 24.09.2018

WOD 24.09.2018

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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