WOD 22.08.19

WOD 22.08.19

Warm up Mobility No mensure Tecnical Wod movments Wod ( Benchmark ) – Tempo Murpy Trio ( estratégia liberada ) For Time 1 mile Run ( Synchronized ) 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run ( Synchronized ) All with a Weight Vest...

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WOD 21.08.19

WOD 21.08.19

Warm up Mobility PVC 2 rounds of ; OH Lunges 5 OHS 10 Font hack Lunges 5 Front Squats 10 Tecnical Clean Accessory ; Complex Com pausa de 2 seconds na posição inicial de cada movimento !! 5 rounds of ; Low Hang cleans 3 Hang cleans 3 Hi Hang...

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WOD 20.08.19

WOD 20.08.19

Warm up Mobility 80 Meters Run Jump jacks 50 80 Meters Run Push ups 5 Tecnical Wod moviments Wod ( Benchmark ) – Tempo Barbara Dupla Estratégia Liberada / RX Individual 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3...

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WOD 19.08.2019

WOD 19.08.2019

Warm up Mobility PVC 3 x 80 Meters Run Tecnical Snatch Accessory ; Complex Com pausa de 2 segundos em cada fase de saída de cada movimento ! 2 Low Hang snatch 2 Hang snatch 2 High Hang snatch Strenght Carga progressiva Squat Snatch 7 x 1 Wod...

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WOD 16.08.19

WOD 16.08.19

Warm up Mobility 2 rounds of ; Kettlebell Hello 10 Kettebell slinghshot 10 Trio For time ; 50 Lunges 40 sit ups 30 Kettlebell swing russo 20 Air squats 10 Burpees Tecnical Push jerk Wod – Tempo Trio For time ; 10 rounds of ; Shoulder to...

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WOD 15.08.19

WOD 15.08.19

Warm up Tabata Hollow rocks Air squats Burpees Skip Técnicas Heavy Day Cap 21’ Trio E3 MOM 7 rounds Deadlift Wod 1 – Tempo Cap 10’ Annie 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups Good Times for “Annie” (source) – Beginner: 10-12...

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WOD 14.08.19

WOD 14.08.19

Warm up Mobility Double unders 50 Ring row 20 Mountain climbers 50 Tecnical Bench press Accessory Bench press 7x 3 carga progressiva Ring dips 5 x 5 strict 5 x 5 kiping Wod ( Benchmark ) – Round AMRAP in 20 minutes 5 Pull-Ups 10 Push-Ups 15...

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WOD 13.08.19

WOD 13.08.19

Warm up Mobility 2 rounds of ; Air squats 10 Skip 50 Then ; 200 Meters Run 5 Burpees 10 Toes To Rings Tecnical Wod movments Wod ( Bop games ) – Tempo Trio For time ; 3 rounds of ; Squat synchronized 30 ( Uma barra para o time 60 / 40 kg)...

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WOD 12.08.19

WOD 12.08.19

Warm up Mobility 2 rounds of; Good morning 10 Lunges 10 80 Meters Run Remador 10 Tecnical GHD Sit Up Accessory ; Trio 100 GHD Sit Up 50 Abmat sit up Synchronized WOD For time ; 6 rounds of ; Hang Squat clean 5 (60 / 45 KG ) (50/ 35 kg ) Burpees...

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WOD 09.08.19

WOD 09.08.19

Warm up Mobility Bring sally up Abmat 3 rounds of; 5 Toes To Rings / Toes To bar 10 Push ups 15 squats Tecnical Rop climbers Accessory 5 rop climbers RX Leg less Wod ( games 2019 ) – Tempo Dupla Cap 20’ 4 rounds of; 400 meters run 3 Rop...

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