WOD 06.05.2019

WOD 06.05.2019

Warm up Mobility Jump Jacks 50 2 rounds of ; Hollow rocks 10 Mountain climbers 20 Tecnical Pull up Wod 1 – Tempo * “HURSTY” Dupla 15 Rounds for Time * 100 meter Run * 7 Front Squats (60/40 kg) * 100 meter Run * 7 Burpee Pull-Ups Wod 2 (CQV...

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WOD 03/05/2019

WOD 03/05/2019

Warm up Mobility 2 rounds of ; Squat position 20 sec. Jump squat 5 Plank 30 sec. Técnicas Back squat Accessory ; 5 x 3/ 5 reps 80% PR Wod – Tempo Trio 50 40 30 20 10 Trio Back squat (60/ 40 kg ) GHD sit up No intervalo de cada round...

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WOD 02/05/2019

WOD 02/05/2019

Warm up Mobilit PVC Skip 50 Jump Jacks 50 Broad jump 20 Push ups 20 80 Meters Run Tecnical Pull ups Strenght ; Weighted Pull up 5 x 2 Strict Pull up 7 x 3 Wod – Tempo Trio 9 rounds of ; Pull ups 10 Deadlift 10 ( 100 / 70 kg) Clean 10

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WOD 30/04/2019

WOD 30/04/2019

Warm up Mobility 21 15 9 Double unders Air squats Kettlebell swing russo Tecnical Snatch Accessory 2 Muscle Snatch 2 Power Snatch 2 Hang Power Snatch Wod – Round Dupla Amrap 10’ Snatch 10 Box jump over 10 Wall balls 15 Recovery ; Muscle...

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WOD 26.04.2019

WOD 26.04.2019

Warm up Mobility 2 rounds of ; Skip 50 Jump Jacks 50 80 Meters Run Core / Conditioning Tabata Hollow rocks Super man Conditioning 5 x 80 Meters Run 10 Burpees 30 Double Unders 4 x 80 Meters Run 10 Burpees 30 Double unders 3 x 80 Meters Run 10...

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WOD 25.04.2019

Warm up Mobility 3 rounds of ; Kettlebell Hello 10 Kettlebell slinghshot 10 Kettlebell Goblet squat 10 Tecnical Overhead Squat Strenght ; 7 x 3 Wod – Tempo Dupla Wod 1 21 15 9 6 3 Wall balls Synchronized Air squats ( 20 / 16 lbs ) Burpees...

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WOD 24.04.2019

WOD 24.04.2019

Warm up Mobility Quarteto synchronized Air squats 40 Burpees 15 Lunges 20 Remador 20 Tecnical Wod moviments Core Synchronized 3 rounds of ; Plank 1’ Hollow rock Hold 20 seconds Wod – Tempo Wod Team Quarteto Deadlift synchronized 100 ( 2...

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WOD 23.04.2019

WOD 23.04.2019

Warm up Mobility PVC Dupla Box jump alternating 20 Box step up alternating 20 Half Burpees alternating 20 Tecnical Toes to bar Accessory ; Scaling the toes to bar 5 x 10 Strict toes to bar 5 x 3 Wod – Round Trio Amrap 20’ Cleans 5 ( 60 / 40...

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WOD 22.04.2019

WOD 22.04.2019

Warm up Mobility 3 rounds of ; Wall squat 30 sec. Synchronized 10 Air squats synchronized 30 sec. Plank synchronized Tecnical Front squat Accessory 7 x 3 75% PR Gymnastics Toes to Ring strict 5x 3 Wod 1 – Tempo Dupla ; Wod 1 Emon 8’ 1º min...

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