WOD 19.07.29

Warm up Bring sally up ABD Tecnical Wod Moviments Wod – Tempo For time 600 Meters Run 3 rounds Cindy 400 Meters Run 3 rounds Cindy 200 Meters Run 3 Rounds Cindy 100 Meters Run 3 Rounds Run Then; Annie 50 40 30 20 10 Double unders Sit up...

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WOD 18.07.19

Warm up Mobility 2 rounds of; Push ups 10 Double unders 80 Meters Run Tecnical Hang snatch Wod – Rounds & Repetições Dupla Amrap 20’ Hang snatch 5 Double unders 20 80 Meters Run Recovery ; Fun roller

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WOD 17.07.19

Warm up Mobility 2 rounds of ; Hollow rocks 10 Super man 10 V- Ups 5 Then; 2 rounds of; Good morning 10 OH lunges 10 OHS 5 Heavy Day Deadlift ( três atletas por barra ) 7 x 3 ( carga aproximada para 85% touch and go ) Wod – Tempo Trio By in...

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WOD 16.07.19

Warm up Mobility 2 rounds of ; Lunges 10 Air squats 10 Broad jump 10 Tecnical Front squat GVT 10 x 10 Front squats 80 % PR Wod – Tempo For time Trio 7 rounds of; Hang Power cleans 30 ( 50 / 35 kg ) Abmats synchronized 30 / GHD RX Burpees...

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WOD 15.07.19

Warm up Mobility 21 15 9 Kettlebell swing russo Air squats Jump Jacks Frankenstein Skill Pull up buterfly Accessory Amrap 7’ 5 pull ups buterfly 10 Push ups 15 Air squats Wod – Rounds & Repetições Amrap 5’ Pull ups 5/ 10 Pistols 6 / 10...

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WOD 12.07.19

Warm up Mobility Skip 100 Core 4 rounds of; Ab Twister 10 Holow rocks 10 Super man 10 V- ups Wod ( Metcon ) – Tempo Emon 20’ 1º min 35 seconds of ; over Box jump 2º min 35 seconds of ; toes to bar 5 + Double unders 3º min 35 seconds of;

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WOD 11.07.19

Warm up Mobility PVC / Band Jump Jacks 50 3 x 80 meters run Skill Ring Muscle up Wod – Rounds & Repetições Dupla ( estratégia liberada) Amrap 7’ Muscle up 5/ Pull ups 15 200 Meters Run ( synchronized ) 50 Double unders Rest 2’ Amrap 7’...

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WOD 10.07.29

Warm up Mobility Tabata Hollow rocks Plank Remador V- ups Then 2’ pratice Double unders Tecnical Wod movments Wod – Rounds & Repetições Wod 1 Trio For time cap 13’ 3 rounds of ; 30 Pull ups 30 Power cleans 50/35 kg 30 Wall balls...

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WOD 09.07.19

Warm up Mobility 2 rounds of; Air squats 10Lunges 10Broad jump 10 Tecnical / Strenght Back squat GVT 10 x 10 Back squats ( 60 / 40 kg) ( 50 / 35 kg) Wod – Tempo Performance Emon 20’ 1º min – 10 chest Pull ups 2º min – 15 Sprawls...

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WOD 08.07.19

Warm up Mobility 50 Air squats umbroking 50 Jump Jacks Tecnical Toes to bar Accessory Emon 10’ 1º min 10 toes to bar 2º min 10 Burpees 3º min 30 sec Double unders 4º min 10 HSPU / Push ups 5º min Rest Wod – Rounds & Repetições Amrap 3’...

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