WOD 11.09.2018

WOD 11.09.2018

Warm up Mobilit 2 rounds of ; Kettlebell swing russo 10 Kettlebell slinghshot 10 80 meters run Jump Jacks 10 Tecnical Pull ups Strenght accessory 30 strickt pull ups Wod – Tempo Duplas 10 rounds of ; For time ; (Meio a meio ) Pull ups 10...

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WOD 10.09.2018

Warm up Mobilit PVC 2 rounds of; 80 meters Run Push ups 5 Air squats 10 Core RX 1 KM Run Abmat sit up 100 Hollow rocks 10 V- ups 10 Abmat sit up 100 Hollow rocks 10 V-ups 10 Abmat sit ups 100 1km Run Scale 800 meters run Abmat sit up 50 Hollow...

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WOD 06.09.2018

WOD 06.09.2018

Warm up Bring Sally up Tecnical Front Squat 5×5 85% RM Core 5 round of; 10 hollow rocks 10 V-ups 10 tuck ups 10 abmat sit up 3 rounds of; 1 min plank Wod – Carga For time Cap 21′ Trio Heavy day Front Squats 7x 3 Wod 2 –...

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WOD 05.09.2018

WOD 05.09.2018

Warm up Mobility 2 rounds of; 50 skip 50 mountain climbers 20 jump squats Tecnical / strenght Bench press 4×4 com 85% RM Wod – Tempo Team Trio Time cap 45 min 100 Bench press 70/50kg ———— A cada quebra os...

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WOD 04.09.2018

WOD 04.09.2018

Warm up Mobility 5’ amrap D.U ou S.U Tecnical Clean Wod – Tempo Wod : RX Dupla For time 5 rounds of; 4 Power cleans 80/60 kg 4 Muscle ups 20 Shest pull ups 50 D.U Wod: scaled For time 5 Rounds of: 10 Power Cleans 60/40kg 10 Ring Dips 20...

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WOD 03.09.2018

WOD 03.09.2018

Warm up Mobility 3 rounds of; Air Squat 10 Burpees 5 conditioning Dupla syncronized 1 km run 10 burpees 800 meteres run 10 burpees 600 meteres run 10 burpees 400 meteres run 10 burpees 200 meteres run 10 burpees 100 meteres run WODs Wod –...

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WOD 31.08.2018

WOD 31.08.2018

Warm up Mobilit Técnicas Conditioning / accessory Double unders Wod – Tempo For time By in ; 5 x 800 meters run Chipeer 50 Kettlebell swing russo ( 24/ 16kg ) 50 double unders / 150 simgle unders 50 burpees By out ; 1 km run Recovery ; Fun...

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WOD 30.08.2018

WOD 30.08.2018

Warm up Mobilit Mountain climbers 50 Run 160 meters Core 2 rounds of ; Hollow rocks 10 Abmat sit ups 20 V- ups 10 Abmat sit ups 20 Super man 10 Abmat sit ups 20 Tecnical Rop climbers Wod – Tempo Duplas 4 rounds of ; For time ; Rop climbers...

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WOD 29.08.18

WOD 29.08.18

Warm up Mobilit PVC 2 rounds of; Good morning 10 Reverse lunge 10 Jump squat 10 Warm up 2 rounds of; Skip 50 Jump squat 30 Tecnical Deadlift Strenght Deadlift 5x 4 85% PR Wod – Tempo For time ; Dupla( Syncronized ) 21 15 9 Deadlift ( 120/...

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WOD 28.08.2018

WOD 28.08.2018

Warm up Mobilit 2 rounds of ; Skip 50 Jump rop 50 Mountain climbers 30! Tecnical Wod moviments Wod – Tempo Chipeer Trio For time ; 4 rounds of ; Power clean 30 ( 50 / 40 kg ) Rop climbers 3 3 rounds of ; Pull ups 30 Air squats Syncronized...

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WOD 27.08.2018

WOD 27.08.2018

Warm up Mobilit 2 rounds of ; 80 meters run Jump rop 30 Air squats 10 Tecnical Clean and jerk Wod – Tempo Dupla For time ; 5 rounds of ; Clean and jerk 10 ( 50 / 40 kg ) Burpees syncronized 10 400 meters run Syncronized Recovery ; Fun...

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WOD 27.08.2018

WOD 27.08.2018

Warm up Mobilit 2 rounds of ; 80 meters run Jump rop 30 Air squats 10 Tecnical Clean and jerk Wod – Tempo Dupla For time ; 5 rounds of ; Clean and jerk 10 ( 50 / 40 kg ) Burpees syncronized 10 400 meters run Syncronized Recovery ; Fun...

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