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WOD ZOOM 220720

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Warmup Amrap 5’ Hip Extension – 20 Russian Twist – 30 Jumping Jacks – 20 Bloco 1 Amrap 6’ 20 Remadas curvadas 10 Elevação Frontal 14 Sit ups Bloco 2 A1/A2/A3 x 2 Amrap 2’ 15 GTOH + 5 Thrusters O que sobrar, máximo de SPRAWLS Amrap 2’ 15 Thrusters + 5 GTOH O que […]

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WOD 210720

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3x 5 Inchworms 30 Skippings Hollow Arch Bloco 1 4x 2 Power Snatches + 2 Hang Snatches Bloco 2 Amrap 4’ 30 Mountain Climber 20 Hang Snatches (1db) 20 Sumo Deadlift High Pulls (1db) 10 Hollow Rocks Rest 2’ Amrap 4’ 30 Mountain Climber 20 Hang Snatches (1db) 20 Sumo Deadlift High Pulls (1db) 10 […]

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WOD ZOOM 200720

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Warmup 3x 5 Push ups 10 Air Squats 15 V-sit ups 20 Jumping Jacks Bloco 1 Tabata Plank Tabata Plank Lateral Amrap 15 10 Pike push ups 15 Sprawls 20 Reverse Lunges 30 Double hops

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WOD 200720

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Warmup 3x 5 Push up 10 Air Squats 15 V-sit ups 20 Jumping Jacks Bloco 1 Reverse Lunges 2x 5+5 Shoulder Press 2×10 Bloco 2 Amrap 12’ 70 DU/SU 5 Thrusters 10 V-sit ups

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WOD ZOOM 170720

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Warm up: Amrap 5’ Double hops – 30 Sit up – 20 Glute Brisge- 20 Mobility Bloco 1 Emom 30’ M1 70 Pulos de corda M2 8-10 Burpees M3 20 Abmat sit ups M4 20 Jump Lunges M5 20 Shoulder Taps

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WOD 170720

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Warm up: 3x Sprawl – 7 Inchworms – 5 Sit Ups – 10 Bloco 1 Tabata Wall Balls Bloco 2 2 Rounds Amrap 3’ 20 Hang Snatches (1db) 10 Step box Jump over (1db) Max. Burpee box jump Rest 1’ Amrap 3’ 20 Devil Press (1db) 10 Step box jump over (1db) Max. Burpee box […]

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WOD 160720

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Aquecimento Amrap 5’ 20 Jumping Jacks 20 Skipping 20 mountain Climber Bloco 1 Emom 25’ M1 16 Push Jerks (1db) M2 70 DU ou 70 SU M3 16 Ktb Swings M4 12 Pike Push ups M5 20 Flutter Kicks

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WOD ZOOM 160720

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Aquecimento 3x Cossack Squat 10 Deadlift Unilateral 10+10 Super man 10 Bloco 1 Emom 25’ M1 L-sit up 25 M2 Pistol 20 M3 Pike Push ups 15 M4 Flutter Kicks M5 80 Pulos de corda