Warm up: 3x Jumping Jacks – 20 Skipping – 15m Bear Crawl – 15m Mobility Skill: Bech Press 4×10 4×30” Plank Wod: 4 Rounds For Time: Romanian Deadlift – 10 Burpee Over the bar – 14 Rx 60/50 Sc 50/40

Warm up: 2x 10 Burpees 10 Mountain Climber 20 Abmat Sit ups 10 Banded Pull Aparts Mobility Skill: Back squat 4×10 Wod: 3 Rounds For Time: 400m Run 21 Ktb Swing 12 Toes to Bar

Warm up: 20-15-10 Air Squat V-Sit Up Push up Mobility Skill: Thruster 4×4 Wod: Cap 10:00 + 2:00 Buy in: 100 D.U ou 200 S.U Lunges – 60 Push Press – 60 Buy out: 2’ max Pull ups Quem aí já fez o checkup do ano? Pra quem ainda não fez, já estamos no meio […]

Warm up: 3x Inchworms – 5 Box Pass Througs – 3 Run – 100m Mobility Skill: Emom 10’ M1 Hollow Rock- 20 M2 Pistol – 16 Wod: 2 Rounds For Time: Ktb Swing – 20 400m Run Wall Balls – 20 350m Run

Warm up: Turkish Get up Mobility Skill: Clean & Jerk 5×3 (80% Pr) Wod: For Time: 25 Chest To Bar 50 DB Snatches 25 Toes to Bar

Feliz amor pra todos nós! Warm up: Amrap 6’ Step Box – 10 Thruster (plate) – 7 Push up (plate) – 5 V-Sit Up – 10 Mobility Skill: Back Squat 1×3 60% 1×2 70% 1×1 80% 1×1 85% Wod: For Time: 25 Thrusters 50 Box jumps 25 Hspu déficit Rx 40/25 Sc 30/20

Warm up: 3x Bear Crawl – 15m Scapula Pull up – 10 Side Plank – 10+10 Mobility Skill: Split Jerk 5×3 Wod: 4 RFT Strict Pull Up – 10 DB Squat – 20 Run – 200m Rx 27,5/20 Sc 20/10

Warm up: 2x 350m Run 10 Ring Row Mobility Skill: Hang Snatch 5×2 Wod: Amrap 10’ Hang Snatch – 8 Double Unders – 30 Rx 50/30 Sc 40/25

Warm up: 3x Ground to Overhead – 10 Lunge – 10 L-Sit up – 10 Burpee plate – 5 Mobility Skill: Deadlift 4×5 Wod: Amrap 10’ Push Jerk – 10 Med Ball Clean – 20 Abmat Sit Up (bola) – 20 Rx 50/35 Sc 40/30

Warm up: Dinâmico + Mobilidade Wod: Emom 25’ M1 – 5 Bar Muscle Ups M2 – 20 Box Jumps M3 – 1 Rope Climb M4 – 100m ou 200m Run M5 – Rest