QUARTA – 17/07

WARM-UP MOBILIDADE FRONT RACK EMOM 8’: 10 shoulder press / prancha 10 dip drive / remador 10 deadlift/ jump squat 1 PU strict + 5 kipping SKILL PUSH JERK Progressão EMOM 8:00 6 Reps por minuto Carga: 70% WOD ” CONSTÂNCIA” 21-18-15-12-9 Deadlift 65/80 Jump over bar Pull up Cap: 14′ LPO MAROMBA Remada KB […]

TERÇA – 16/07

WARM-UP MOBILIDADE DE PUNHO E OMBRO 3 rounds: 10 toca mão no ombro na prancha 10 vup 10 saídas do KBS 20 abdominais passa perna pelo KB SKILL HSPU HANDSTAND WOD AMRAP 12:00 5 Rounds 30 Air Squat 20 KBS (16/24) 10 Push Up 5 Rounds 10 Toes to Bar 20 Pistol/ Squat 30 Abdominais

SEGUNDA – 15/07

WARM-UP MOBILIDADE OMBRO TABATA: Ativação escapular barra MBclean Muscle clean & shoulder press Half burpee over bar SKILL PULL UP AMRAP 8:00 1 Pull strict 30 DU 2 Pull strict 30 DU Aumente um rep a cada round WOD ” RESPIRA E VAI” 21-15-9 Clean (45/60) Wall Ball (14/20 lbs) Cap: 10′ “PRACABAR” FOR TIME […]

QUARTA – 10/07

WARM-UP MOBILIDADE FRONT RACK AMRAP 6’: 10 kipping 10 vup 3 muscle clean 3 front squat 3 push jerk SKILL TOES TO BAR WOD “MACHO MAN” EMOM 12:00 3 Power Clean 3 Front Squat 3 Jerks (55/70 kg) LPO MAROMBA Beach pres 5×5 Carga moderada 3×10 DL unilateral KD 3×10 Abdução elástico SNATCH Puxada Balance […]

TERÇA – 09/07

WARM-UP MOBILIDADE OMBROS E QUADRIL 3 rounds: 6 half burpee over bar 6 rolamentos over bar 6 jump squat 3 rounds: 6 puxadas 6 puxadas alta 6 balance (3 power 3 squat) SKILL SNATCH WOD DOUBLE TABATA Snatch 25/40 Burpee over Toes to Bar Air Squat

SEGUNDA – 08/07

WARM-UP EMOM 8’ 1’ air squat 1’ climb box 1’ jumping jack 30″ Hollow rock 30″ Arch position SKILL PULL UP Kipping Chest to Bar WOD ” FIGHT FONE BAD” 3 Rounds For Time Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls 1 minute Box Jumps 1 minute […]