WOD 20.05.2019

Warm up Mobility 21 15 9 Air squats Push ups Tecnical Clean Accessory Obs ; Manter a posição de recepção do Power pelo menos 2 segundos ! Complex 2 rounds of ; Power position 2 sec Low Hang clean 2 sec Hang clean 2 sec High Hang clean 2 sec Wod 1...

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WOD 17.05.2019

WOD 17.05.2019

Warm up Mobility 2 rounds of ; Broad jump 10 Mountain climbers 50 Tecnical Strenght Front squat 5 x 2 reps 80 % PR Wod – Tempo Chipper 40 Front squats ( 50 / 35 kg ) 50 Burpees 600 Meters Run 50 Remador 40 cleans (50 / 35 kg ) 50 Push ups...

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WOD 16.05.2019

WOD 16.05.2019

Warm up Mobility PVC Skip 50 Lunges 10 Tecnical Muscle up WODs Wod 1 – Round Dupla Amrap 7 ‘ 4 Burpees Muscle ups 50 Double unders Rest 3’ Amrap 7’ Plate step over 10 ( 15/ 10 kg ) Chest pull up 10 Recovery ; Fun roller

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WOD 15.05.2019

WOD 15.05.2019

Warm up Bring sally up ABD Tecnical Wod moviments Wod Team – Tempo Quarteto Alternating 2 atletas por round ; 4 rounds of ; 200 meters run 2 atletas sincro Bench press 10 ( 70 / 40 kg ) Then 4 rounds of ; 2 atletas por round ; Front squat...

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WOD 14.05.2019

WOD 14.05.2019

Warm up Mobility 21 15 9 Air squat Kettebell swing russo Heavy Day Back squat 7 x 3 80 % PR 4 atletas por barra Wod – Tempo Trio 21 15 9 9 15 21 Back squat (50 / 35 kg ) ( 60 / 40 kg ) Burpees facing over the bar synchronized 200

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WOD 13.05.2019

WOD 13.05.2019

Warm up Mobility PVC 2 rounds of; Jump Jacks 25 Overhead squat 10 Tecnical Snatch Accessory Snatch balance 4 x 3 Drop snatch 4 x 3 Complex 4 x Start position 2 sec Low Hang snatch 2 sec Hang snatch 2 sec High hang snatch 2 sec Muscle snatch Wod...

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WOD 10.05.2019

WOD 10.05.2019

Warm up Mobility Bring sally up squat Tecnical Front squat Heavy Day Front Squat 7 x 3 Wod – Tempo Dupla 21 18 15 12 9 6 3 Front squat (50/ 35 kg ) Pull up Step up over Plate (15 / 10 kg ) 50 Double unders no intervalo dos round para cada...

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WOD 09.05.2019

WOD 09.05.2019

Warm up Mobility PVC 3 rounds of; Kettlebell Hollow 10 Kettebell slinghshot 10 Kettebell swing russo 10 Tecnical Toes to bar Accessory ; Strict toes to bar 5 x 3 Wod – Round Wod 1 Dupla Amrap 7’ Toes to bar synchronized 5 Push ups...

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WOD 08.05.2019

WOD 08.05.2019

Warm up 50 Air squat synchronized Tecnical Wod moviments WODs Team wod – Tempo Quarteto 3 rounds alternating of ; Box jump over synchronized 10 ( 2 atletas ) Rope climbers 6 alternating ( 2 atletas ) 800 meters run synchronized 3 rounds...

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WOD 07.05.2019

WOD 07.05.2019

Warm up Mobility PVC 2 rounds of ; Broad jump 10 Mountain climbers 50 Push ups 10 Tecnical Clean and jerk Accessory ; 10 reps 50 % PR 8 reps 65 % PR 5 reps 75% PR 3 reps 85% PR 2 reps 90 % PR 1 rep PR Wod – Tempo Trio Chipper By

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WOD 06.05.2019

WOD 06.05.2019

Warm up Mobility Jump Jacks 50 2 rounds of ; Hollow rocks 10 Mountain climbers 20 Tecnical Pull up Wod 1 – Tempo * “HURSTY” Dupla 15 Rounds for Time * 100 meter Run * 7 Front Squats (60/40 kg) * 100 meter Run * 7 Burpee Pull-Ups Wod 2 (CQV...

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