QUINTA – 23/01

WARM-UP Mobility AMRAP 4:00 10 M Bear Crawl 6 KIPPING 6 AIR SQUAT 10 M caranguejo WOD “Cindy XXX” AMRAP 20:00 10 Pull Ups 20 Push Ups 30 Squats 15 – 30 – 45 20 – 40 – 60 25 – 50 – 75 30 – 60 – 90

QUARTA – 22/01

WARM-UP Specific Snatch SKILL Muscle Snatch Power Snatch Força Back Squat 5 Rounds 4 Reps com 85% WOD 7 Rounds For Time Complex 1 Power Snatch 1 Deadlift snatch grip 1 Hang Squat Snatch Sets unbroken Maior carga Cap: 14′

TERÇA – 21/01

WARM-UP 3 Rounds 10 DL KB 10 KBS 5 Rolamentos 5 Burpees SKILL Toes to Bar AVANÇADOS AMRAP 10:00 5 Toes to Bar strict 5 Ring Dips 30 DU WOD EMOM 10:00 6 DL 4 Clean 2 Front Squat Máximo de Burpees over bar 1 round pra cada 25/40 kg ………2:00 rest ……… EMOM 10:00 […]

SEGUNDA – 20/01

WARM-UP Mobilidade TABATA – CORE Dupla hollow arch DL MB Air Squat ( sentando no MB) SKILL Pull Up INICIANTES – Progressão do Kipping AMRAP 10:00 3 Pull Up strict 6 Push Up 9 V up WOD ENDURANCE DUPLA “Gringo” 150 Double Under 75 Wall Ball 50 Box Jump 25 Dumbell Snatch 400 m run […]

SEXTA – 17/01

“QUARTETO FANTÁSTICO” 400 DU – 2 pulando 2 Hold Bar 40 Wall Ball Sync 400 m run MB sync 40 Deadlift / Partner Carry (65/90) 400 Montain Climber Sync 40 Hang Snatch / Partner Carry (35/60) 400 m row / 40 Burpees sync 40 thruster / Carry Partner (25/40) 400 m run sync 40 Jump […]

QUINTA – 16/01

WARM-UP TABATA Hollow hold Rolamento Push Up Arch up SKILL BAR MUSCLE UP Progressão AMRAP 7:00 1 BMU 1 Burpees 2 BMU 2 Burpees 3 BMU 3 Burpees Acrescentar 1 reps de cada movinento a cada round Toque as mãos na barra para finalizar o Burpee WOD PARTNER 8RFT 1 por atletinha 12 Toes to […]

QUARTA – 15/01

WARM-UP AMRAP 10′ Mobilidade 2 Rounds 5 Deadlift 10 Sit Ups 5 Muscle Clean 4 Burpees 5 Push Press 20 DU SKILL CLEAN E JERK Clean saída puxada recepção Jerk Dip Finalização WOD “FAST LOAD” For Time 55/70 3 Clean 3 Jerks 6 Burpees over bar 3 Clean 3 Jerk 60 DU 3 Clean Jerk […]