WOD 23.01.2019

WOD 23.01.2019

Warm up Mobility For time; 80 Run 5 Burpees 80 Run 5 Burpees 50 Remador umbroking Tecnical No mensure Wod – Tempo Chipper Trio For time; Burpees umbroking 30 Pull ups 15 (meio a meio) Rop climb alternating 10 Pull ups 15 (meio a meio) Abmat...

Read more

WOD 22.01.2019

WOD 22.01.2019

Warm up Mobility 2 rounds of; Skip 50 Broad jump 10 Franckstain 10 For time ; jump rope 100 reps Tecnical Bench press Accessory ; 7x 3 carga progressiva Wod – Rounds & Repetições Amrap 5’ Box jump 10 ( 61/ 51cm ) Kettebell step over 5...

Read more

WOD 21.01.2019

WOD 21.01.2019

Warm up Mobility 800 meters run Core 10 rounds of; 5 Atômic sit ups 10 Hollow rocks 5 rounds of; 10 Super man 10 AB twister 10 Remador Wod 1 – Round Dupla 8‘ Amrap Pull ups 10 Wall ball 10 ( synchronized squat ) GHD sit up 20/ abmat sit up...

Read more

WOD 18.01.2019

WOD 18.01.2019

Warm up Mobility 3 rounds of; 5 pull ups 10 push ups 15 squats Conditioning Anrap 10 min 160 run 10 burpees 20 double unders 30 abmat sit ups Wod – Tempo Dupla For time; 21 18 15 12 9 6 3 Deadlift Bodyweight Toes to bar / Toes To Ring 200...

Read more

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...

Read more

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...

Read more

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 (...

Read more

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...

Read more

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...

Read more

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’...

Read more

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...

Read more

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...

Read more