SEGUNDA – 19/08

SKILL PUSH JERK Progressão Tabata Hollow rock V up WOD AMRAP 8:00 15 Front Squat (35/50) 15 Toes to Bar/ Front hack hold 30 remadores Sync 5 ROUNDS FOR TIME 5 Ring Muscle Up 200 m run LPO MAROMBA 3 Rounds 10 Deadlift Unilateral KB 10 rosca bíceps 5 Chin up com carga 10 Ring […]

SÁBADO – 17/08

WOD “QUARTETO FANTÁSTICO” FOR TIME 1 round por dupla 8 Rounds 8 Kipping Pull up sync 8 Bupees 18 Air Squat …. 200m run sync …. 50 Lunge step sync (2 SOH plate) 50 Sit up Sync 500 DU cada enquanto o restante espera Handstant Hold …. 8 Rounds 1 round por dupla 14 HSPU […]

SEXTA – 16/08

WARM-UP 2 ROUNDS 20 m deslocamento lateral 20 m Frankstein 20 pushcart Especific Warm Up 3 Clean e Jerk 6 Climb box 6 KBS SKILL ROPE CLIMB / LEG LESS Progressão Avançados AMRAP 8:00 2 leg less 10 cal bike WOD AMRAP 16:00 6 Split Clean e Jerk 12 Clim box KB front hack 12 […]

QUINTA – 15/08

WARM-UP MOBILIDADE SKILL BOX JUMP E CORE Progressão Pliometria Box Jump over EMOM 8:00 Twister Hollow rock with plate V up V up alternate WOD ” SPOILER INT19″ 5 Rounds for Time 3 Snatch 6 Overhead Squat 200 m run Cap: 17′ AMRAP 8:00 12 Pistol 6 Toes to Bar 4 Chest to Bar 2 […]

QUARTA – 14/08

WARM-UP 3 ROUNDS Med Ball Front Hack position 6 Climb Box 6 Kipping Hollow rock position 5 Med ball clean 3 Wall Ball 3 Burpees MB SKILL BAR MUSCLE UP Progressão AVANÇADOS AMRAP 8:00 Saída na oitavinha + pull strict strict 1 BMU 10 DU 2 BMU unbroken 20 DU 3 BMU 30 DU WOD […]

TERÇA – 13/08

WARM-UP 5:00 5 Deadlift unilateral Dumbell (10/16) 10 lunge reverse alternado 20 Jumping Jack SKILL DEADLIFT Deadlift em suspensão 40% 3 Rounds 5 reps Deadlift 60% 3 Rounds 10 rep WOD ” PARTNER IN CRIME” AMRAP 20:00 Dupla Divisão livre 40 Pull ups 40 Lunge reserve DB 40 DB Snatch 40 DU

SEGUNDA – 12/08

WARM-UP 2 ROUNDS Hollow rock 5 sumô deadlift KB 5 Air Squat Prancha 5 Muscle Clean 5 Front Squat SKILL HANG SQUAT CLEAN Progressão Carga Máxima 10:00 WOD ” DIA DE SORTE” 7 Rounds for Time 7 HSPU 7 Thrusters 7 Kness to elbows 7 Ketlebell Swing 7 Goblet Squat Carga Masculina: 50kg/24kg Carga Feminina: […]