Quarta – 12/06

WOD Trio #love220 3 Rounds for Time 30 Box jump Over 12 Pull up Sync 30 Sntach (25/40) 12 Toes to Bar Sync ……. 3 Rounds for Time 30 Wall Ball Sync12 OHS 30 Clean 12 HSPU ….. For Time 30 Burpees Over Box 30 jump Squat 30 Push Up partner

SEXTA – 07/06

Warm-Up 3 rounds 5 toes to rope 10 swing 10 DB deadlift alternados 10 abd. volta ao mundo no DB Skill Rope climb Leg less Wod For time DUPLA – DIVISÃO LIVRE – ORDEM LIVRE 100 DB Snatch (16/24) 30 BMU 100 Wall Ball

QUARTA – 05/06

Warm-Up Mobilidade para ohs e quadril em dupla 2 rounds (dupla): 20 russian KBS / ohs hold parede 10 puxada alta de snatch / superman 10 ohs / half burpee Skill Back squat PR Wod AMRAP 20:00 (dupla) 12 KBS (24/16) 12 Snatch (31/46) 12 Burpee over bar 12 Lunge Step KB 12 OHS (31/46) […]

TERÇA – 04/06

Warm-Up Mobilidade punho e quadril EMOM 8′: 10 jump squat / remadores 10 push up / prancha 4 T2B strict / handstand hold ou wall climb hold 12 step up box / hollow rock Skill Hspu e hsw Iniciante HSPU strict Avançado Handstand Walking Wod AMRAP 12′ DUPLA – Divisão Livre 20 Pistol 200m run […]

SEGUNDA – 03/06

Warm-Up Alongamento posterior coxa e lombar 2 rounds: 15 saltos com 2 tapinhas na coxa 20 toca mão no ombro (prancha) 5 Stiff com 5” isometria 5 remadas curvadas 5 Hang muscle clean 5 sombra de power clean Skill DEADLIFT 50% 3X5 em suspensão Wod AMRAP 15’ 6 Rounds 1 por atleta 5 Power Clean […]

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 […]