WOD 04.06.2019

WOD 04.06.2019

Warm up Mobilit Skip 50 Lunges 20 Burpees 5 Tecnical Clean Accessory ; Clean 5 x 5 cleans (70/ 50 kg ) umbroking Wod – Tempo Dupla 6 rounds of ; Squat cleans 6 (70 / 50 kg ) Burpees over the bar synchronized 10 By out ; 600 Meters Run

Read more

WOD 03.06.2019

Warm up Mobility Jump Rop 50 80 Meters Run 10 Ring row / 5 pull ups strict Tecnical Rop climbers Accessory Rx ; leg less 4 x 1 Wod – Tempo Trio By in ; 100 Box jump over 12 rounds of ; Um round por atleta 15 Back squats ( 50 / 35 kg

Read more

WOD 31.05.2019

WOD 31.05.2019

Warm up Mobility Broad jump 10 80 Meters Run Hollow rocks 10 80 Meters run Burpees 5 Tecnical Wod moviments Wod ( Metcon ) – Tempo 2 x 800 meters run 80 meters farm wallking ( 24 / 16kg ) 100 Burpees 80 meters farm wallking 100 Wall balls...

Read more

WOD 30.05.2019

WOD 30.05.2019

Warm up Mobility PVC Skip 50 Jump jacks 50 Tecnical Snatch Acessory ; Complex 4 rounds of ; Power snatch 2 Low Hang snatch 2 Hang snatch 2 Strenght RX Overhead squat ( saída do Rack ) 7 x 3 carga progressiva Wod – Tempo Dupla Amrap 20’...

Read more

WOD 29.05.2019

WOD 29.05.2019

Warm up Mobility Trio 200 meters run synchronized 15 Air squats 5 Burpees Tecnical Wod moviments Wod Team – Tempo Trio 800 Meters Run 100 Air squats Syncronized 9 rounds of ; Um round por atleta Complex Power clean 2 ( 60 / 40 kg ) Squat...

Read more

WOD 28.05.2019

WOD 28.05.2019

Warm up Mobility 400 Meters Run synchronized Técnicas Heavy Day Back squat 7x 3 Wod – Tempo Trio 7 rounds of ; Back squat 30 Double unders 90 Pull ups 15 Squat clean 15 200 Meters Run Synchronized Carga : 50 / 35 kg / Elite 60 / 45 kg

Read more

WOD 27.05.2019

Warm up Mobility PVC Montaim climbers 50 Skip 50 160 Meters Run Tecnical Handstand Push ups Accessory ; 6 Ring muscle ups 10 HSPU 4 Ring muscle ups 10 HSPU 2 Ring muscle ups 10 HSPU Wod – Tempo Quarteto Chipper 200 Double Unders 100 Over...

Read more

WOD 24.05.2019

WOD 24.05.2019

Warm up Mobility Skip 50 Jump jacks 50 Mountain climbers 50 200 Meters Run Skill Over Box jump Accessory Pliometric box jump 4 x 10 Umbroking Wod – Tempo Trio Um round por atleta 6 rounds of ; For time ; 10 Box jump over 10 Kettlebell swing...

Read more

WOD 23.05.2019

Warm up Mobility Tabata Squat Tecnical Thruster Accessory 5 x 10 reps 50 % PR 3 x 5 reps 65% PR 2 x 3 Reps 75% PR 1x 2 Reps 85% PR Wod – Round Wod 1 Dupla Amrap 7’ Alternating Thruster 10 (40 / 25 kg ) Double unders 20 80 meters run Rest...

Read more

WOD 22.05.2019

WOD 22.05.2019

Warm up Mobility Trio Amrap 5’ Um round por atleta 80 Meters Run 20 Double Unders Tecnical Wod Moviments Wod – Tempo Chipper Trio For time ; Estratégia liberada 800 meters Run synchronized 100 Toes To bar 100 Double Unders 100 Push ups 100...

Read more