Team WOD

“MORTE SÚBITA” – TRIO 9 ROUNDS 1 por atleta 25/40 kg 9 Dedlift 6 Hang Clean 3 Front Squat 6 burpees over bar ……. 30 Wall Ball Syncronizado …….. 4 Rounds 9 Toes To bar – Squat Hold Sync (2) 18 Air Squat Sync (2) 27 Half Burpee Sync (3) ……… 3 rounds de 200m […]

TERÇA – 28/05

Skill Handstant Push Up AMRAP 10:00 3 HSPU strict 6 Remada KB 9 T2b strict ou V up Wod FOR TIME – DUPLA 16 DL (55/70) 16 Wall Ball (14/20) 2MB 200m run sync 2MB 14DL (55/70) 14 Wall Ball sync (2MB) 200m run sync (1MB) 12 DL 12 Wall Ball sync (2MB) 200 m […]

SEGUNDA

Warm-Up 2 ROUNDS 10m urso 5 OHS na parede 10m sapo 10 jump jack 5 rolamentos 10 remadores 2 ROUNDS 5 muscle clean 5 front squat 3 thruster 3 Burpees over bar Skill Overhead Squat Wod “3×4=?” FOR TIME – DUPLA 4 ROUNDS 30 DU 15 Thruster (25/40) 10 Pull up 4 Rounds 6 Burpees […]

SEXTA – 24/05

Warm-Up EMOM 10:00 1- Mobilidade ombro 2- Spiderman 3- Hollow rock 4- Lunge Step 5- prancha alta Skill Pull up EMOM 8:00 A cada 2:00 3 Pull up strict Máximo Kipping/ butterfly unbroken Wod ” Seu corpo sua máquina” AMRAP 12:00 Dupla 10 Push Up partner 9 Burpees Sync. 8 Lunge jump sync 7 Burpee […]

QUARTA – 22/05

WARM-UP CORE 3 Rounds 1:00 Prancha 10 V up 10 renadores 10 Hollow rock SKILL CORE 2 AMRAP 6:00 10 GHS sit Up 10 Toes to Rings Strict 10″ L-SIT esquadro 30 Twister KB 30 Sit up MB Ball 10 kness to elbows WOD “TOUR” 4 RFT 1 round pra cada 12 Box jump over […]

LPO

6 Rounds 2 Hang Squat Snatch + 1 OHS aumenta carga a cada rounds …… Power Clean e Push Jerk 75% (4+4) 2 80% (2+1) 3 85% (2+1) 2 Puxada Alta (105%) 6×3 …. Agachamento Costas 75% 5 5 80% 4 3 2 85% 3 2 1 90% 2 1