WOD 18.07.2018

WOD 18.07.2018

Warm up 2 rounds of ; Skip 50 Montain climbers 30 Air squats 20 Conditioning 80 meters run 10 50 double unders 80 meters run 5 40 double unders 80 meters run 4 30 double unders 80 meters run 3 20 double unders 80 meters run 2 10 double unders 80...

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WOD 17.07.2018

WOD 17.07.2018

Warm up Mobilit Syncronized 3 rounds of; Abmat sit up 10 Hollow rocks 10 Plank 15 sec Tecnical Wod movements Wod – Tempo Trio Chipeer 100 Power cleans ( 40 / 25 kg ) 30 abmat Syncronized 150 pull ups 30 abmat Syncronized 200 Push ups 30...

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WOD 16.07.2018

WOD 16.07.2018

Warm up Mobilit PVC 2 rounds of ; 80 meters run Ring Row 10 Push ups 10 Broad jump 10 Tecnical Box jump Wod – Tempo Dupla 7 rounds of; Burpee Box jump alternating 10 Goblet squat Plate 10 Syncronized 200 meters run Plate Syncronized...

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WOD 12.07.2018

WOD 12.07.2018

Warm up Mobilit Jump rop 4′ Técnicas Tecnical / Strenght Front squat Wod – Rounds & Repetições Amrap 15′ Front squat 5 ( 40 / 25 kg ) Kettlebell swing americano 10 ( 24/ 16 kg ) Farm wallking 80 meters Recovery ; Fun...

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WOD 11.07.2018

WOD 11.07.2018

Warm up Mobilit 50 skip 80 meters run 50 double unders Tecnical Wod moviments Wod – Tempo Trio Chipper 1 km run Syncronized 100 burpees umbroking ( A cada quebra 80 meters run Syncronized ) 100 Goblet squat Plate Syncronized ( 15 / 10 kg )...

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WOD 10.07.2018

WOD 10.07.2018

Warm up Mobilit 2 rounds of; Air squats 10 Montain climbers 20 Jump Jacks 10 Tecnical Clean and jerk Wod – Tempo Duplas For time ; 5 rounds of ; Clean and jerk 10 ( 50/ 35kg )( 60/ 40 kg ) Back squats 10 Push up Syncronized 10 400 meters...

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WOD 09.07.2018

Warm up Mobilit Técnicas Core 10 rounds of; Toes to bar / toes to Ring 5 Abmat sit up 10 Hollow rocks 5 Russian Twist 10 Super man 10 Accessory Strickt pull up 50 rep Wod – Rounds & Repetições Dupla Amrap 12′ 10 burpees...

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WOD 06.07.2018

WOD 06.07.2018

Aquecimentos Warm up PVC Mobilit 3 rounds of; Goog morning 10 Back squats 10 OHS Lunges 10 Tecnical / strenght Deadlift Rx ; 7x 3 85% RM Accessory Bench press 6 x 4 a 5 rep ( 75 a 85% RM ) Wod – Tempo 10 rounds ; Deadlift 5 ( 100/ 70 kg)...

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WOD 05.07.2018

WOD 05.07.2018

Warm up Mobilit Core 5 rounds of ; Toes to bar / Ring 10 ( strickt / kipping ) Atômic sit ups 10 Abmat sit up 10 Hollow rocks 10 Super man 10 3 rounds of ; 1′ plank Accessory Bench Over barbell Row 5x 5 Wod – Tempo For time ; 5 rounds...

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WOD 04.07.2018

WOD 04.07.2018

Warm up Mobilit PVC 3 rounds of ; 5 Over Head squats 5 Over Head lunges 2 rounds of ; Abmat sit up 10 Hollow rocks 10 Super man 10 Tecnical Push jerk Wod – Tempo For time ; 6 rounds of ; Push jerk 4 ( 50/ 40 kg ) Pistols 10 Hand release

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WOD 03.07.2018

WOD 03.07.2018

Warm up Mobilit 50 double unders 15 Kettlebell swing russo 10 Kettlebell Goblet squat Metcon 1 km run 30 burpees umbroking 100 double unders Wod – Tempo For time ; 5 rounds of; 80 meters run 10 wall balls 5 Front squats ( 60/ 40 kg ) Rest...

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