WOD 18.10.2018

WOD 18.10.2018

Warm up Mobility Trio Syncronized 2 rounds of ; 60 Skip 60 Jump Jack 80 Run Tecnical/ strenght Deadlift Obs ; 5 ‘ para cálculo de carga para o trabalho de força, pois a carga não poderá ser alterada durante o treino! 5 x 3 Umbroking Wod (...

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WOD 17.10.2019

WOD 17.10.2019

Warm up Mobilit 2 rounds of ; Skip 50 80 meters run Air squats 20 Jump squats 40 30 sec Wall squats Tecnical Wod movements Wod – Tempo Team wod Trio Chipper Rop climbers 9 ( 1 atleta na posição front Rack hold ) Front squats 30 ( 60 / 40 kg...

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WOD 16.10.2018

WOD 16.10.2018

Warm up 4′ jump rop Core For time 7 rounds of ; 5 remador 10 abmats sit ups 5 hollow rocks 10 AB twist 5 V- Ups 10 sec. Plank Paralele L- Sit 10 sec. Assessory Toes to bar Dupla 50 meio a meio Wod – Tempo Dupla Time cap 15′ 21...

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WOD 15.10.2018

WOD 15.10.2018

Warm up Trio Syncronized 400 meters run 10 push ups 15 Air squats 20 jump Jacks Tecnical Wall ball Accessory Front squat 7x 3 Wod – Rounds & Repetições Trio By in ; 800 meters run Amrap 12′ Wall balls 30 ( Simcronizando dois...

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WOD 11.10.2018

WOD 11.10.2018

Warm up Mobilit Syncronized 3 rounds of; Air squats 10 Push ups 10 Burpees 5 Tecnical Wod moviments Wod – Tempo Team wod Trio 2 rounds of; Wall balls 50 Deadlift 50 ( 100/ 70 kg ) Ring dips 30 Abmat sit up Syncronized 50 400 meters run...

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WOD 10.10.2018

WOD 10.10.2018

Warm up Mobilit Trio Syncronized 3 rounds of ; Skip 50 Broad jump 5 Air squats 10 Hollow rocks 5 Tecnical Back squat Strenght Back squat Wod 1 – Tempo Chipper For time ; Trio Back squat 60 ( 60/ 40 kg)( 2 atletas sincronizados agachando )...

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WOD 09.10.2018

WOD 09.10.2018

Warm up Mobilit PVC Jump squats 50 OHS PVC 10 80 meters run Tecnical Push jerk Wod – Rounds & Repetições Dupla 10′ Amrap Hang cleans 10 ( 50 / 35 kg) ( RX – Hang squat cleans ) Shoulder to everhead 10 ( 50 / 35 kg )...

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WOD 08.10.2018

WOD 08.10.2018

Warm up Mobilit Dupla 3 rounds of; Syncronized 10 air squats 10 AB twist ( 10/ 5 kg) 10 burpees 80 meters rum Conditioning Syncronized For time ; 1 km run 50 air squats 800 meters run 40 abmat sit up 600 meters run 30 double unders 400 meters run...

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WOD 05.10.2018

WOD 05.10.2018

Warm up For time ; 100 meters run 50 abmats sit ups 100 jump Jacks Tecnical GHD sit up Wod – Tempo Dupla For time ; 5 rounds of ; GHD / Abmat sit up 20 Wall balls 20 ( 20/ 14 lbs ) Burpees muscle up 4 / 10 Ring dips Recovery ; Muscle

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WOD 04.10.2018

WOD 04.10.2018

Aquecimentos Warm up Mobilit Bring sally up squat Tecnical Pull ups Wod – Rounds & Repetições Duplas Amrap 20′ 5 pull ups ( rx strickt ) 10 Hand release Push ups 10 Front Rack lunges 50 kg 80 meters run Syncronized Recovery Fun...

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WOD 03.10.2018

WOD 03.10.2018

Warm up Mobilit 3 rounds of; 20 mountain climbers 10 Kettlebell swing russo 10 Kettlebell Goblet squats Tecnical Wod moviments Wod – Tempo Trio Chipper Clean 75 ( 60 kg / 45 kg ) Rop climbers 10 Front squat 30 ( 60/ 45 kg ) Burpees over the...

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WOD 02.10.2018

WOD 02.10.2018

Warm up Mobilit 2 rounds of ; Skip 20 Broad jump 10 Jump Jacks 20 Conditioning For time ; 600 meters run 50 double unders 400 meters run 25 double unders 200 meters run 15 double unders 100 meters run 15 double unders 200 meters run 25 double...

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