Warm up: 3x Plank 40” 16 Shoulder Taps 10 Super Man Mobility Skill: Split Jerk 5×2 Wod: For Time: 800m Run 30 Power Snatches 400m Run 15 Overhead Squats Rx 50/30 Scale 40/25

Warm up: 3x 10 – Jumping Lunges 15 – V-Ups 20 – Hip Extensions Skill: Back Squat 4×10 Russian Twist 4×10 Wod: For Time 80 Double Unders 20 Strict Hanstand Push Ups 80 Double Unders 20 Toes To Bar 80 Double Unders

Warm up: Cap 6’ Thruster – 8 Overhead squat – 8 Hollow rock – 5 Hollow arch – 5 Mobility Skill: Complex 4x 2 – Snatch balance 2 – Overhead squat Wod: 15-12-9-6-3 Thruster Toes to bar Rx 40/25 Scale 30/20

Warm up: Dinâmico + Mobilidade Skill: Push Press 21 – carga leve 15 – carga moderada 9 – carga pesada Wod: 4 Rounds For Time: 9 – Hang Snatches 25 – Abmats A cada 3’ – 20 Air squats Rx 60/30 Scale 40/20

Warm up: 3x 15 – Super man 10 – Split lunges 10 – Shoulder press Skill: Front squat 3×15 Wod: Buy in: 400m Run 21-15-9 Box Jumps Handstand push ups Buy out: 25 Burpees

Warm up: 25 Air squats 20 Push up 15 V-sit ups 10 Burpees Skill: 4x 3 Clean & Jerk Wod: 4RFT 40 Double Unders 10 Hang Power Cleans

Quem aí já está ansioso para sábado? Nosso campeonato já está aí! Preparem-se! Warm up: 3x 200m Run 10 Hollow Rocks 10 Lunges Mobility Skill: 4x 3 Front squats 6 Back squats Wod: Amrap 11’ 5 – Bar muscle ups 200m – Run 15 – Wall balls

Warm up: Amrap 5’ 10 Cal Row/Bike/Ski 10 L-sit up 10 jumping Jacks Skill: Bench Press 5×3 (80%Pr) Wod: 4 RFT: 20/15 Cal 13 Toes to Bar 10 Shoulder Press

Warm up: 3x 100m Run 10” L- Sit Mobility Skill: 4x Max Strict Pull Up 5+5 Arm Kettlebell Row Wod: Amrap 10’ 8 Hang Cleans 10 Burpee Over The Bar Rx 60/40 Scale 40/25

Warm up: Cap 6′ Good morning – 10 Hip extension – 20 Plank 1’ Mobility Skill: Emom 10′ M1 – Push jerk – 8 M2 – V-Sit up – 15 Wod: 3 Rounds For Time: Pistols – 20 Double unders 100/ Single unders 150 Db Snatch – 10