WOD 01/02/2019

WOD 01/02/2019

Aquecimentos Warm up Mobility Técnicas Core Bring sally up 5 rounds of; 10 Toes To Ring 10 Hollow rocks 10 remador 5 rounds of; Plank 20 sec Lateral plank 10 sec Super man 10 sec Wod – Tempo Conditioning 1 km run 50 Double unders 10 Burpees...

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WOD 31/01/2019

WOD 31/01/2019

Warm up Mobility PVC 100 Jump Rope Tecnical Clean Accessory Complex; 7 rounds of; 3 cleans 3 low Hang cleans 3 Hang cleans 3 Squat cleans Com carga para execução perfeita da técnica !!! Wod – Round Duplas Amrap 12’ Um round para cada atleta...

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WOD 30/01/2019

WOD 30/01/2019

Aquecimentos Warm up Mobility Skip 50 Jump Jacks 50 Burpees 5 Push ups 10 2 rounds of ; 20 Air squats 5 pull ups 5 Toes To bar / Toes to Ring Tecnical GHD Wod – Tempo Trio 7 rounds of; 30 Back squats ( 60 / 40 kg) 30 GHD Sit Up / 30

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WOD 29/01/2019

WOD 29/01/2019

Aquecimentos Warm up Mobility 400 meters run Tecnical Deadlift Strenght 7 x 3 carga progressiva até a perca da técnica! Wod – Tempo For time ; Chipeer Deadlift 40 Kettlebell swing Americano 40 Kettlebell Goblet squat 40 600 Meters Run...

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WOD 28.01.2019

Aquecimentos Warm up Mobility 80 Meters run 20 Air Squats 80 Meters run 20 Air squats Tecnical Pull up Strenght ; 40 strict Pull ups Wod – Tempo Dupla 10 rounds of; Pull ups 10 Double unders 50 Over box jump 10 100 Meters Run

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WOD 25.01.2019

WOD 25.01.2019

Warm up Mobility Tabata Air squats Push ups Lunge Remador Tecnical No mensure Wod – Tempo Conditioning 600 Meters Run 4 Burpees Muscle ups/ 10 Burpees target 10 HSPU/ 20 Push ups 400 Meters Run 4 Burpees Muscle ups/ 10 Burpees target 10...

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WOD 24.01.2019

WOD 24.01.2019

Warm up Mobility PVC 50 Air squats 50 Mountain climbers Tecnical Overhead Squat Heavy day 7x 2 85% RM Wod – Rounds & Repetições Dupla Amrap 12’ Snatch 10 ( 50 / 35 kg ) 80 Meters Run synchronized Overhead Squat 10 ( 50 / 35 kg ) 80...

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WOD 23.01.2019

WOD 23.01.2019

Warm up Mobility For time; 80 Run 5 Burpees 80 Run 5 Burpees 50 Remador umbroking Tecnical No mensure Wod – Tempo Chipper Trio For time; Burpees umbroking 30 Pull ups 15 (meio a meio) Rop climb alternating 10 Pull ups 15 (meio a meio) Abmat...

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WOD 22.01.2019

WOD 22.01.2019

Warm up Mobility 2 rounds of; Skip 50 Broad jump 10 Franckstain 10 For time ; jump rope 100 reps Tecnical Bench press Accessory ; 7x 3 carga progressiva Wod – Rounds & Repetições Amrap 5’ Box jump 10 ( 61/ 51cm ) Kettebell step over 5...

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WOD 21.01.2019

WOD 21.01.2019

Warm up Mobility 800 meters run Core 10 rounds of; 5 Atômic sit ups 10 Hollow rocks 5 rounds of; 10 Super man 10 AB twister 10 Remador Wod 1 – Round Dupla 8‘ Amrap Pull ups 10 Wall ball 10 ( synchronized squat ) GHD sit up 20/ abmat sit up...

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