WOD 01.03.2019

WOD 01.03.2019

Warm up No mensure Tecnical Toes to bar Wod ( MARATHON) – Tempo Marathon 1 For time 800 RUN Kettlebell Thruster 30 (24/ 16kg) 30 Pull Ups 2 30 Burpee pull up 3 100 Wall balls 100 Push Ups 60 Alt Pistols 100 GHD Sit Ups 4 21 15 9 Front squat...

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WOD 28.02.2019

WOD 28.02.2019

Warm up Mobility No mensure Tecnical One Arm KB Push Presses Wod 1 – Tempo WOD (In Team of 2) Part A: 10′ EMOM of: • Min 1: 18 Box Jump Overs Regional Style (24″/20″) • MIn 2: 20 KB Swings (24/16 kg) Wod 2 – Rounds...

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WOD 27.02.2019

WOD 27.02.2019

Warm up Mobility Crossfit Warmup – 2 Rounds (No Measure); 5 Pull Up / Ring Row?10 Ring Dip / Push Up?10 GHD Sit Up / V Up / Sit Up?10 Tecnical Wod movments Wod – Tempo “TREVOR” HERO WOD * For Time (in a Team of Four) * 300 Pull-Ups * 400...

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WOD 26.02.2019

WOD 26.02.2019

Warm up Mobility 2 rounds of; Kettebell Hello 10 Kettebell Slinghshot 10 Complex; 3 rounds of ; Kettebell Swing russo 5 Kettlebell Swing Americano 5 Kettebell Goblet squat 5 Conditioning /core Stabilization : L-sit 3 x 10 sec. Wall Walk 3 x 4...

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WOD 25.02.2019

WOD 25.02.2019

Warm up Mobility Toy Soldiers : franckstain Skip – simular corrida estática Crossover Lunge – agaixamento cruzando a perna a traz !! 1 Round of: 80 metros Run Then 2 Rounds of: 25 Lunges 20 burpees 10 Hollow Rocks 10 squat jumping...

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WOD 22.02.2019

WOD 22.02.2019

Warm up Mobility Skip 50 Jump squat 40 Frankstain 30 Lunges 20 Reverse lunges 10 Tecnical GHD Sit up Wod ( Semana CQV Crossteam ) – Round Trio Amrap 30’ GHD sit up 10 ( 2 atletas sincronizando Abmat sit up ) 600 Meters Run( 2 atletas...

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WOD 21.02.2019

WOD 21.02.2019

Warm up Mobility No mensure Tecnical Wod movments Wod ( Semana CQV Crossteam ) – Tempo Chipper ( duplas) or (individual) Estratégia Liberada !!! 50 ABMAD Sit up 80 RUN 50 Power clean ( man 40 / woman 25). ( 50 / 35 kg adaptação CQV ) 80 RUN...

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WOD 20.02.2019

WOD 20.02.2019

Warm up Mobility Trio Synchronized Skip 50 5 Burpees Jump Jacks 50 5 Burpees Mountain climbers 50 5 Burpees Tecnical Wod movments Wod ( Semana CQV Crossteam ) – Tempo Chipper WOD TEAM TRIO 800 Meters Run With Sand Bag Wall balls 150 90...

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WOD 19.02.2019

WOD 19.02.2019

Warm up 2 Rounds of; Mountain climbers 50 Jumping Jacks 30 Rolow Rocks 15 Push up 5 Air squat 10 Skill Pull up Wod ( Semana CQV Crossteam ) – Rounds & Repetições The Hero Workouts John Rankel Anrap 20min * 6 Deadlift 225lbs * 7 Burpee...

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WOD 18.02.2019

WOD 18.02.2019

Warm up Mobility By in; 1’ plank 30 Sec Lateral Plank By out ; 400 meters run Técnicas Core / conditioning Toes to bar / Toes To Rings 10 Hollow rocks 10 Remador 10 600 Meters Run 50 Double unders Toes to bar / Toes To Rings 10 Hollow rocks 10...

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