SEGUNDA – 02/09

WARM-UP NÃO ADIANTA TER FORÇA PARA REALIZAR O MOVIMENTO SE General Warm Up …… ….. …. Specific Warm Up 3 Rounds 1′ Prancha 20 touch the shoulder hands 1′ Prancha 20 arch rock 10 Hollow rock 10 V up SKILL PULL UP EMOM 10:00 3 Pull strict 3 Kipping 3 Butterfly WOD “VOCÊ E VOCÊ” […]

SEXTA – 30/08

DEADLIFT Progressão WOD OPEN 17.1 FOR TIME 10 DB Snatch 15 Box jump Over 20 DB Snatch 15 Box jump Over 30 DB Snatch 15 Box Jump Over 40 DB Snatch 15 Box Jump over 50 DB Snatch 15 Box Jump Over Cap: 20′ 24/16

QUARTA – 28/08

SKILL TOES TO BAR EMOM 10:00 3 strict 6 t2b Máximo V up WOD AMRAP 7:00 6 OHS 3 BMU FOR TIME 400m run 9 Burpees over 7 Hang Snatch CAP: 6′ LPO MAROMBA 3 Rounds 10 tríceps testa 10 remada curvada 3 Rounds 10 Rosca bíceps 10 Dips MUSCLE CLEAN E PUSH PRESS 60% […]

SEGUNDA – 26/08

SKILL CLEAN E JERK 60% – 2×5 70% – 2×3 80% – 2×2 90% – 1×1 WOD ” CADA VEZ MELHOR” 21-18-15-12-9-6-3 DL ( 55/80) Burpee over barbell Pull up CAP: 18′ LPO MAROMBA 3 Rounds 10 Bench Press Floor DB 10 back Shoulder Press Squat position 10 Chin up 10 Sumô Deadlift KB MUSCLE […]

SEXTA – 23/08

SKILL FRONT SQUAT 2 rounds 7-5-3-1 75% 80% 85% 90% WOD 4 ROUNDS FOR TIME 4 Clean e Jerk (55/70) 4 Burpees Over barbell’s 4 Bar Muscle Up Cap: 9′ FOR TIME 10 Chest to Bar 10 Deadlift (55/70) 7 Chest to Bar 7 Deadlift 5 Chest to Bar 5 Deadlift 3 Chest to Bar […]

QUINTA – 22/08

SKILL DOUBLE UNDER EMOM 9:00 1- salto na parede 2- single under 3- DU WOD FOR TIME Dupla 800m run 50 KBS (16/24) 20 m Handstant walking 3 Rope Climb 20 cal bike Cap: 15′ Ordem livre ANNIE 50-40-30-20-10 DU Sit Up Cap: 10′

QUARTA – 21/08

SKILL CHEST TO BAR Progressão WOD EMOM 12:00 Dupla 10 Wall Ball 5 Push up Máximo de Box jump Over LPO MAROMBA 3 Rounds 10 Abdução no elástico (no chão) 10 Abdominais no row 10 Renada com KB 10 Tríceps testa CLEAN E JERK 5 Rounds 3 Power Clean 3 Push Jerk 60% 65% 70% […]