WOD 22.03.2019

WOD 22.03.2019

Warm up Mobility Skip 50 Mountain climbers 50 Jump Jacks 50 Tecnical Conditioning / core Plank 3 x 1’ Lateral plank 3 x 30 sec Hollow rocks 3 x 10 Super man 3 x 10 Wod – Tempo Conditioning CQV !!! 1km 10 pull ups 20 burpees 30 push ups 40...

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WOD 21.03.2019

WOD 21.03.2019

Warm up Mobility Tecnical Wod moviments Wod – Rounds & Repetições METCON CROSSFIT GAMES OPEN 19.4 (AGES 16-54) (AMRAP – REPS) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds...

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WOD 20.03.2019

WOD 20.03.2019

Warm up Mobility No mensure Tecnical No mensure Wod Team – Tempo Trio Wod Team Metcon Trio Chipeer Double unders 100 Banch press 100( 50kg / 35 kg ) Burpees 30 Synchronized 2 rounds of; 400 meters Synchronized 60 Power cleans ( 50 / 35 kg )...

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WOD 19.03.2019

WOD 19.03.2019

Warm up Mobility PVC 21 15 9 Air squat Push up Remador Tecnical Shoulder press Push press Push jerk Accessory; Complex; 5x 50 % RM Shoulder press 3 Push press 3 Push jerk 3 Wod – Tempo Trio 2 rounds of ; Cap 15’ Shoulder to Overhead 5 (...

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WOD 18.03.2019

WOD 18.03.2019

Warm up Mobility Amrap 3’ Hollow rocks 10 Remador 10 Super man 10 seconds Tecnical Toes to bar Accessory ; Toes to bar strict 5 x 5 Wod – Tempo Dupla For time ; 5 rounds of ; Over Box jump 20 Toes to bar 10 Kettebell swing Americano 20 (...

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WOD 15.03.2019

WOD 15.03.2019

Warm up Mobility PVC 400 meters run 20 Jump Jacks Tecnical Overhead Squat Accessory ; Complex ; Snatch 3 Hang snatch 3 OHS 3 Wod – Rounds & Repetições Dupla Amrap 12’ Um round por atleta . Snatch 5 Double unders 20 80 Meters Run...

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WOD 14.03.2019

WOD 14.03.2019

Warm up Mobility PVC Jump Jacks 20 Broad jump 10 Lunges 10 Tecnical Pull ups Accessory Weighted Pull up 7x 3 carga progressiva Wod – Round Dupla For time ; Amrap 20’ Pull up 10 ( Meio a Meio ) Deadlift 10 ( Meio a Meio ) 200 Meters Run...

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WOD 13.03.2019

WOD 13.03.2019

Warm up Mobility 80 Meters Run 5 Burpees 10 Hollow Rocks 80 Meters Run 5 Burpees 10 Hollow rocks Tecnical Back squat Wod Team – Tempo Trio For time ; Chipper 100 remador 100 push ups 100 Burpees 3 rounds of; Squat cleans 10 ( 60 / 40 kg )...

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WOD 12.03.2019

WOD 12.03.2019

Warm up Mobility 50 40 30 20 10 Mountain climbers Jump rop Tecnical Rop climb Accessory 5 Rop climbers leg less Wod – Tempo For time Trio ( Transição ) Chipeer Rop climbers alternating 30 Toes to Rings 90 Double unders 300 Over box Jump 90...

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WOD 11.03.2019

WOD 11.03.2019

Warm up Mobility Bring sally up Squat 2 rounds of; Kettebell swing russo 10 Kettebell reverse lunge 10 80 meters run Técnicas Tecnical / strenght / Accessory Front squat 1 x 6 rep 50% 1 x 4 rep 60% 1 x 4 rep 70 % 1 x 2 rep 80% 1 x 2 rep 85%

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