WOD 06.09.19

WOD 06.09.19

Warm up Mobility PVC 50 Double unders 30 Ground To OH Plate Tecnical Pull ups RX : 5 x 5 Chest Pull ups Wod – Tempo Trio By in ; 600 Meters Run 100 Double unders 5 rounds of ; Toes to bar 10 Rop climbers 3 Kettlebell step up 10 (24/16 kg)...

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WOD 05.09.19

WOD 05.09.19

Warm up Mobility Skip 50 Air squats 20 Ring row 20 Conditioning 600 Meters Run 50 Double unders 40 Air squats 30 Remador 20 Push ups 10 Burpees 400 Meters Run 40 Double unders 30 Air squats 20 Remador 10 Push ups 5 Burpees Wod – Tempo Trio...

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WOD 04.09.19

WOD 04.09.19

Warm up Mobility Abmat sit up 50 80 Meters Run Abmat sit up 40 80 Meters Run Abmat sit up 30 80 Meters Run Abmat sit up 20 80 Meters Run Abmat sit up 10 Gymnastcs 21 15 9 GHD Hip Extension Pull up strict Strenght Back squat GVT 10 x 10 Wod...

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WOD 03.09.19

WOD 03.09.19

Warm up Mobility PVC Jump Jacks 50 Skip 50 Push ups 20 Remador 20 Tecnical Push jerk Rx – 21 15 9 Push jerk Burpee face the bar RX Gymnastcs Pratice Ring Muscle up Wod – Tempo Quarteto 10 rounds of ; Wallking lung OH Kettlebell 20...

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WOD 02.09.19

WOD 02.09.19

Warm up Mobility 400 Meters Run Synchronized 50 Air squats synchronized 10 Burpees synchronized Tecnical Kettlebell Moviments Wod – Tempo Trio Chipeer 100 Kettlebell Swing Americano 100 Meters Run Synchronized 100 Kettlebell OH Lunges 100...

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WOD 30.08.19

WOD 30.08.19

Warm up Mobility 2 rounds of ; Broad jump 10 Lunges 10 Jump Jacks 10 Core Abmat sit up 50 Tecnical Toes to bar Accessory ; 50 Toes To bar Wod – Tempo Chipper For time ; Push press 40 ( 50 / 35 kg ) Muscle up 20 / Hing dips 40 Front rack

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WOD 29.08.19

WOD 29.08.19

Warm up Mobility Skip 50 Frankenstein 50 10 Air squats Tecnical Rop climbers Wod – Tempo Wod Team Trio 1km 150 Double unders 100 Deadlifts ( 100 / 70 kg ) 800 Meters Run 120 Double unders 80 Cleans 600 Meters Run 100 Double unders 60 Front...

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WOD 28.08.19

WOD 28.08.19

Warm up Bring sally up ABD Tecnical Hollow rocks 50 GHD 40 V- Ups 30 Toes to Rings 20 L-sit Hold 30 seconds Strenght Bench Press 7 x 3 Wod – Tempo Dupla For time 21 18 15 12 9 6 3 Snatch ( 40 / 25 kg ) Burpees over the bar synchronized...

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WOD 27.08.19

WOD 27.08.19

Warm up Mobility PVC 3 rounds of; Kettlebell halo 10 Kettlebell slinghshot 10 Kettlebell swing russo 10 Tecnical Pull up Accessory ; Weight Pull up 7 x 3 Med ball 14 / 8 lbs ) 50 pull ups Strenght Back squat 5 x 2 80% Pr Wod ( Metcon ) –...

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WOD 26.08.19

Warm up Synchronized Trio Air squats 20 Lunges 10 Burpees 5 100 Meters Run Tecnical Thruster Accessory ; 21 15 9 Trio Thruster Burpees synchronized Wod – Tempo Trio 3 rounds of; Double unders 100 ( 20 Double unders escada por metro quadrado...

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WOD 23.08.19

WOD 23.08.19

Warm up Mobility Skip 50 Mountain climbers 50 Air squats 20 Push ups 10 Tecnical Toes to bar Accessory Emon 10’ 1ºBurpees Toes to bar 5 2ºwall balls 10 Gyminastcs For time; 9 6 3 Ring Muscle ups HSPU strict WODs Wod – Tempo Chipper For time...

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