WOD ZOOM 310720
Posted onBloco 1 3x 10 Sprawls 30 Russian twists 10 L-Sit ups Bloco 2 Emom 25’ M1 20 GTOH M2 20 Pistols M3 40” Plank M4 15 Z-press M5 20 Subidas no banco
Bloco 1 3x 10 Sprawls 30 Russian twists 10 L-Sit ups Bloco 2 Emom 25’ M1 20 GTOH M2 20 Pistols M3 40” Plank M4 15 Z-press M5 20 Subidas no banco
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 […]
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 […]
Warm up 5 Inchworms 30 Skippings 15 L-sit ups Emom 25’ M1 20 Pistols M2 10 Burpee Step Box M3 3/5 Wall Walk M4 20 Step Box M5 20 Abmat Sit Ups
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
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
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
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 […]
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
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