WOD 17.01.2019

WOD 17.01.2019

Warm up Mobility Frankenstein 20 Skip 50 Jump rop 50 Tecnical Wod moviments Wod – Tempo Benchmark BADGER Mark Carter In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.First...

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WOD 15.01.2019

WOD 15.01.2019

Warm up Mobility Kettlebell swing russo 50 400 meters run Tecnical Heavy Day Back squat 7 x 3 Wod – Tempo Dupla For time ; 5 rounds of ; Snatch 10 ( no mensure ) Burpees over the bar 10 Synchronized Wall balls 20 Recovery ; 50 GHD Sit...

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WOD 14.01.2019

WOD 14.01.2019

Warm up Mobility Bring sally up core Tecnical Wod moviments Wod – Rounds & Repetições Metcon Trio Amrap 30’ Clean 40 (50/ 35 kg ) 800 meters run synchronized Front squat 40 ( 50/35 kg ) 800 meters run Bench Over barbell Row 40 (...

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WOD 07.01.2019

WOD 07.01.2019

Warm up Mobility 21 15 9 Kettlebell Swing russo Broad jump Remador Tecnical Clean Strenght 7 x 2 reps Cleans 85% RM Core 21 15 9 Toes to bar Double unders Sit ups Wod – Tempo Trio For time cap 12′ 5 rounds of ; 30 Pull ups 30 Power...

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WOD 04.01.2019

WOD 04.01.2019

Warm up Synchronized Trio Air squats 50 Remador 50 Burpees 10 Tecnical Wod moviments Wod Team – Tempo Trio chipper 800 Meters run 50 cleans ( 50 / 35 kg ) 40 Kettlebell swing Americano (24 / 16 kg ) 30 Ring disps 40 Cleans 30 Kettlebell...

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WOD 03.01.2019

WOD 03.01.2019

Warm up Mobility Skip 50 Broad jump 20 Montain climbers 50 Tecnical / strenght Pull ups 50 pull ups strickt Wod 1 – Round Emon 10’ 1º min 5 pull ups + 5 Wall balls 2º min 5 toes to bar + 10 push ups Rest 3’ Wod 2 – Round Amrap 10’...

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WOD 02.01.2019

WOD 02.01.2019

Warm up Mobility 21 15 9 Kettebell swing russo Kettlebell Goblet squat 200 meters run Tecnical Clean and jerk Wod – Round Dupla Amrap 15’ Clean and jerk 10 ( 50 / 35 kg ) Burpees over the bar synchronized 10 By out ; 1 km run Syncronized...

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WOD 28.12.2018

WOD 28.12.2018

Mobility Broad Jump 10 Skip 30 Jump Jacks 30 Lunges 20 Core 5 rounds of; 5 Toes to bar / toes to Ring 10 hollow rocks 5 sec . L- sit Hold 5 remador 10 sec. super mam Conditioning For time; 600 run 100 double unders 500 run 50 double unders 400...

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WOD 27.12.2018

WOD 27.12.2018

Warm up Burpess synchronized ( idade do coach ) Tecnical No mensure Wod ( Happy birthday Bruno ) – Tempo No mensure Desafio semanal For time; 800 run 50 sit ups 50 burpees 600 run 40 sit ups 40 burpees 500 run 30 sit ups 30 burpees 400 run...

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WOD 26.12.2018

Warm up Mobilit Ketllebell swing russo 10 Skip 50 Push up 10 80 meters run Burpees 5 Tecnical Snatch accessory ; OHS 3x 5 rep Wod – Tempo Duplas For time 5 rounds of ; Snatch 10 (50 / 35 kg) Wall balls 20 ( 20 / 14 lbs) 200 meters run...

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WOD 21.12.2018

WOD 21.12.2018

Warm up Mobility PVC Amrap 5’ Kettebell swing americano 10 ( no mensure ) Double unders 20 80 meters rum Tecnical Toes to bar Strenght Strickt toes to bar 5 X 5 * No intervalo de cada found realizar 5 scaling the toes to bar Wod – Round...

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WOD 20.12.2018

WOD 20.12.2018

Warm up Mobility Jump squat 50 Jump rope 50 80 meters Run 5 Burpees Tecnical Wod moviments WOD – Tempo Murphy Trio For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) Partition the...

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