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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WOD 22.11.2018

WOD 22.11.2018

Warm up Mobilit PVC Jump squat 50 Skip 100 Lunges 10 Reverse lunges 10 Crossover lunges 10 Tecnical Snatch Wod – Round Dupla Amrap 6’ 1 round por atleta 5 Hang snatch (40/ 25 kg) 5 Burpess over the bar Rest 3’ Amrap 6’ 1 round por atleta 5...

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WOD 21.11.2018

WOD 21.11.2018

Warm up Mobilit Trio Syncronized 2 rounds of; 200 meters run 5 Burpees 5 Push ups 10 lunges Tecnical Wod moviments Wod – Tempo Wod team Trio By in; 800 meters run 3 rounds of; Wall ball syncronized 50 ( 20/ 14 lbs) Clean 30 ( 50/ 40 ) 2...

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WOD 20.11.2018

WOD 20.11.2018

Warm up Mobilit Jump jacks 10 Broad jump 10 Skip 50 Core Scaling The toes to bar 3 x 10 L sit hold 3 x 5 seconds Hollow rocks 3 x 10 4 rounds of ; Remador 10 Twister 10 Atomic sit up 5 Strenght Back squat 1x 10 45% PR 1 x 8 55%

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WOD 19.11.2018

WOD 19.11.2018

Warm up Mobilit Duplas Syncronized 2 rounds of ; 200 meters run 20 Air squats 10 Sit ups 10 push ups 10 Sit ups Tecnical Toes to bar Wod – Round Dupla Amrap 10’ Toes to bar 10( rx 5 toes to bar sincronizado ) Push ups syncronized 15 Air...

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WOD 16.11.2018

WOD 16.11.2018

Warm up Mobilit Conditioning Cap time 15’ 100 Double unders / 300 Single unders 600 meters run 20 burpees 400 meters run 15 burpees 300 meters run 10 burpees 200 meters run 5 burpees 100 meters run Wod – Round Amrap 5’ Toes to bar 5 Double...

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WOD 14.11.2018

WOD 14.11.2018

Warm up Mobilit 2 rounds of ; Syncronized Skip 50 Mountain climbers 50 Remador 10 Técnicas Wod moviments Wod – Tempo Trio For time ; 10 rounds of ; Pull ups 15 ( meio a meio ) RX strickt Box jump over 15 ( meio a meio ) Kettlebell step up...

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WOD 13.11.2018

WOD 13.11.2018

Warm up Mobilit Tecnical Ring Dips Accessory Front squat 7x 2 85% RM Wod 1 – Tempo Dupla For time of; 21 18 15 12 9 6 3 Ring dip Front squat ( 50/ 35 kg ). RX – Squat clean Wall ball ( 20/ 14 lbs ) Recovery ; Muscle strenght

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WOD 12.11.2018

WOD 12.11.2018

Warm up Mobilit 40 30 20 10 Air squats Sit ups Skip Tecnical Deadlift Accessory 5 x 3 carga progressiva Wod – Rounds & Repetições Dupla Amrap 15’ Deadlift 10 ( 80 / 60 kg ) meio a meio Kettlebell swing americano 10 ( 24/ 14 kg ) Burpees...

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