WOD 25.04.2019

Warm up Mobility 3 rounds of ; Kettlebell Hello 10 Kettlebell slinghshot 10 Kettlebell Goblet squat 10 Tecnical Overhead Squat Strenght ; 7 x 3 Wod – Tempo Dupla Wod 1 21 15 9 6 3 Wall balls Synchronized Air squats ( 20 / 16 lbs ) Burpees...

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WOD 24.04.2019

WOD 24.04.2019

Warm up Mobility Quarteto synchronized Air squats 40 Burpees 15 Lunges 20 Remador 20 Tecnical Wod moviments Core Synchronized 3 rounds of ; Plank 1’ Hollow rock Hold 20 seconds Wod – Tempo Wod Team Quarteto Deadlift synchronized 100 ( 2...

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WOD 23.04.2019

WOD 23.04.2019

Warm up Mobility PVC Dupla Box jump alternating 20 Box step up alternating 20 Half Burpees alternating 20 Tecnical Toes to bar Accessory ; Scaling the toes to bar 5 x 10 Strict toes to bar 5 x 3 Wod – Round Trio Amrap 20’ Cleans 5 ( 60 / 40...

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WOD 22.04.2019

WOD 22.04.2019

Warm up Mobility 3 rounds of ; Wall squat 30 sec. Synchronized 10 Air squats synchronized 30 sec. Plank synchronized Tecnical Front squat Accessory 7 x 3 75% PR Gymnastics Toes to Ring strict 5x 3 Wod 1 – Tempo Dupla ; Wod 1 Emon 8’ 1º min...

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WOD 18.04.2019

WOD 18.04.2019

Warm up Mobility Kettlebell swing russo 10 80 Meters Run Jump squat 10 80 Meters Run Tecnical Rop climbers Accessory Leg less 7 x 1 Wod – Round Dupla Wod 1 Amrap 5’ Rop climbers 10 Burpees 10 Wod 2 Amrap 5’ Toes to bar 10 Double unders 50...

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WOD 17.04.2019

WOD 17.04.2019

Warm up Mobility Jump Jacks 50 Broad jump 20 Push up 20 3 rounds of ; Plank 30 sec Lateral plank 15 sec Tecnical Wod moviments Wod Team – Tempo Trio For time 50 40 30 20 10 Pull ups Push ups Deadlifts ( 100/ 70kg ) Front Squats (50 / 35 kg...

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WOD 16.04.2019

WOD 16.04.2019

Warm up Mobility Lunges 20 80 Meters run Remador 10 Hollow Rocks 10 Tecnical GHD sit up Strenght RX GHD Medball 7 x 10 Wod – Tempo For time Quarteto 4 rounds of ; GHD Sit Up 30 (Medball RX 20 / 16 lbs ) Wall climbers 30 Toes to Rings 30...

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WOD 15.04.2019

WOD 15.04.2019

Warm up Mobility PVC 2 rounds of ; Frankeinstain 10 Kettlebell slinghshot 10 Kettlebell Goblet squat 10 Tecnical Clean Acessory ; RX Complex ; 6 rounds of ; 3 sec low Hang clean ( 65% ) 3 sec Hang clean 3 sec clean Wod – Tempo Trio Cada...

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WOD 12.04.2019

WOD 12.04.2019

Warm up Mobility Broad jump 10 Frankenstein 20 Jump Jacks 30 Skip 40 Tecnical Clean Accessory Death By Power clean 1º min = 1 Rep 2º min = 2 Reps 3º min = 3 Reps 70 / 50 kg Wod – Rounds & Repetições Dupla Amrap. 10’ 1 round por atleta...

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WOD 11.04.2019

WOD 11.04.2019

Warm up Mobility PVC Bring sally up ABD Tabata Air squats Remador Burpees Push ups Tecnical Wod movments Wod – Tempo Chipper Trio Kettlebell swing Americano 60 Deadlift 60 ( 100/ 70 kg ) Hing dips 60 600 meters run Kettebell swing Americano...

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