Warm up: 3x 20 Double Unders 10 Air Squats 10 L Sit ups Mobility Skill: Front Squat 4×3 Wod: 3-6-9-12 Hang Power Clean Power Clean Deadlift Rest 1’

Warm up: 3x 40” Plank 10 Hollow Rock 100m Run Mobility Skill: Emom 10’ Par – Abmat Sit Up – 25 Ímpar – Burpee – 10 Wod: For Time: 21 Box Jumps 21 Hspu 15 Box Jumps 15 Hspu 9 Box Jumps 9 Hspu

Warm up: 3x Dragon Flag – 3 Wall Squat – 7 Overhead squat – 7 Mobility Skill: 4x 1 Snatch High Pull + 2 Hang Power Snatches + 2 Squat Snatches Wod: 3 Rounds For Time: 7 Snatches 270m Run 1 Rope Climb Rx 60/35 Sc 40/25

Warm up: Dinâmico + Mobilidade Skill: Back squat 2×10 Romanian Deadlift 2×10 Wod: For Time: 25/20/20/25 Cal Row/Bike/Ski/200m Run Db Hang Snatch – 14 Rx 25/20 Sc 15/10 Hoje mais forte que ontem!

Warm up: 3x L-Sit up – 10 Fortalecimento Manguito – 10 Mobility Skill: 4x Strict Pull up – 6 Ring Push Up – 10 Wod For Time: Toes to Bar 15-12-9 Clean & Jerk 12-10-8 Rx 70/50 Sc 50/30 Fit 30/20

Warm up: 3x Windmill – 5+5 Russian Twist – 20 Hip Extension – 25 Mobility Skill: Overhead Squat 5×3 Wod: Emom 25’ M1 – Abmat – 20 M2 – Hang Clean – 8 M3 – Run – 100/200m M4 – Ktb Swing Russian – 20 M5 – Rest Rx 70/50 Sc 40/30

Atenção ao surto de sarampo galera! Vamos nos vacinar! Warm up: 3x Mountain Climber – 14 Push up – 10 Plank – 40” Mobility Skill: Tabata 1 Hollow Rocks Tabata 2 Double Under / Single Under Wod: Amrap 12’ 21 Burpees over Db 14 Reverse Lunges Db (25/20) 7 Push Jerks (70/40) Tenta escrever uma […]

Warm up: 3x Muscle Clean – 5 Good Morning – 5 Back Squat – 5 Mobility Skill: Shoulder press 5×1 Alternar Plank 40” Wod: 6RFT 2 Power Cleans + 3 Front Squats 2 Bar muscle ups Rx 80/50 Sc 50/30

Warm up: 3x Bear Crawl – 15m Hollow Rocks – 15 Mobility Skill: Back squat 5×2 (com pausa de 2” embaixo) Wod: Amrap 10’ 2 Deadlifts 2 Pistols 4 Deadlifts 4 Pistols 6 Deadlifts 6 Pistols Rx 100/70 Sc 60/40

Warm up: 10-8-6-4 Push Up V-Sit Up Lunge Mobility Skill: Emom 10’ Par – Max Pull Up unb Ímpar – 10 Cal Row/bike/Ski Wod: 2 RFT 800m Run 21 Shoulder to Overhead Db Rx 25/15 Sc 15/10