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 […]

TERÇA – 07/01

WARM-UP Mobility 3 Rounds 5 MB Clean 5 Wall Ball 1 Round 20 Sit ups 10 Push Ups 3 Rounds 5 Clean 5 Thrusters SKILL Rope Climb 3 Rounds 1 Leg Less 1 Rope Climb 30 DU WOD PARTNER WOD DUPLA Each one makes a round 10 Rounds 8 Wall Ball 4 Power Clean 10 […]

SEGUNDA – 06/01

WARM-UP MOBILITY SKILL Pull Up EMOM 10′ MINUTO PAR – máximo strict ou kipping MINUTO IMPAR – 10 hollow rock + 10 Vup WOD ENDURANCE AMRAP 30:00 30 V up 30 Rolamentos 30 Sit Ups 30 Air Squats 30 Half Burpees 300 m row 30 DB snatch (10/16) 30 DB Thruster 30 Lunge step 30 […]