WOD 18.12.2018

WOD 18.12.2018

Warm up Mobility 2 rounds of ; Squat Position 10 sec Air squats 10 Broad jump 10 Jump squats 10 Tecnical Back squat Strenght Quatro atletas por Rack Back squat 7 x 3 reps 85 % PR Após cada round o atleta realizará 20 abmats sit ups ! Wod 1 (...

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WOD 17.12.2018

WOD 17.12.2018

Warm up Mobilit 2 rounds of; Kettlebell Halo 10 Kettlebell Slinghshot 10 Kettlebell swing russo 10 Kettlebell goblet squat 10 Core 4 rounds of; Scaling the toes to bar 10 Hollow rocks 10 Super man 10 3 rounds of; L- sit Hold Max. Wod –...

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WOD 15.12.2018

WOD 15.12.2018

Warm up Mobilit 2 rounds of; Kettlebell Halo 10 Kettlebell Slinghshot 10 Kettlebell swing russo 10 Kettlebell goblet squat 10 Core 4 rounds of; Scaling the toes to bar 10 Hollow rocks 10 Super man 10 3 rounds of; L- sit Hold Max. Wod –...

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WOD 14.12.2018

WOD 14.12.2018

Warm up Mobility 3 rounds of ; Kettlebell slinghshot 10 Kettlebell hallo 10 Kettlebell swing russo 10 Core Ghd sit up Back extension Hip extension 3 x 10 Wod – Rounds & Repetições Dupla Amrap 15’ Deadlift 10 ( 120/ 90 kg ) Lung...

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WOD 13.12.2018

WOD 13.12.2018

Warm up Mobility Tabata Remador Air squats Burpees Kettlebell swing russo ( no mensure ) Tecnical Wall walk Wod – Tempo Quarteto By in ; 800 meters run Chipper Thruster 50 (40 / 25 kg) ( 2 atletas sincronizando thruster com anilha e um...

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WOD 12.12.2018

WOD 12.12.2018

Warm up Mobiliy PVC 80 meters run Kettlebell swing russo 10 80 meters run Kettlebell goblet squat 80 meters run Kettebell slinghshot Tecnical Front squat Wod 1 – Round Amrap 5’ Front squat 10 (50/ 35 kg )/ squat clean 5 RX Burpees over the...

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WOD 11.12.2018

WOD 11.12.2018

Warm up Mobility Trio Amrap 5’ Synchronized 5 burpees 10 lunges 15 remador Tecnical Wod moviments Wod Team – Tempo Trio Chipper Transição For time ; Pull ups 90 Box jump over 90 Push ups 90 Kettlebell swing americano 90 ( 24/ 16 kg) Double...

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WOD 10.12.2018

WOD 10.12.2018

Warm up Mobility 4’ jump rope 200 meters Run Técnicas Conditioning 5 x 800 run WODs Wod – Tempo Dupla For time Cap 15’ 21 18 15 12 9 6 3 Wall ball ( squat synchronized ) Burpees synchrnized Recovery ; Muscle strenght

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WOD 07.12.2018

WOD 07.12.2018

Warm up Mobilit PVC 21 15 9 Abmat sit up Push ups Air squats Tecnical Rop climb Strenght Rop climb leg less 3 Wod – Tempo Dupla For time 5 rounds of ; Clean 10 ( 60/ 40 kg) Rop climb 2 Box jump over 20 Rop climb 2 Ring dips 10 Rop climb 2...

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WOD 06.12.2018

WOD 06.12.2018

Warm up Mobility PVC Jump squats 50 Skips 50 Air squats 10 Tecnical Wod moviments Wod – Tempo Wod team Trio Chipper 100 Deadlifts ( 100/ 70 kg / 200 meters run syncronized 150 Double unders 200 meters run syncronizad 100 Back squats ( 70/...

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WOD 05.12.2018

WOD 05.12.2018

Warm up Mobility Bring sally up squat Tecnical / strenght Bench press Wod – Round Dupla Amrap 7’ 20 Bench press 40 double unders Rest 3’ Amrap 7’ Thruster 10 (40 / 25 kg) 80 meters run Recovery ; Fun roller Obs; O resultado do wod será o...

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WOD 04.12.2018

WOD 04.12.2018

Warm up Mobility 2 rounds of ; Skip 50 Ring row 10 Lumges 10 Conditioning For time ; 600 meters run 10 Burpees 10 Push ups 500 meters run 10 Burpees 10 Push ups 400 meters run 10 Burpees 10 Push ups 300 meters run 10 Burpees 10 Push ups 200...

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