3x 5 Inchworms(minhoca) 10 Lunges 15 Hollow Rocks 15 Arch Rocks Mobilidade 5×3 Front Squats(2” hold) 4×10 Beat Swings(argolas) Wod: AMRAP 12’ 9 HSPU (RX: deficit) 15 Front Squats (60/40) 21 Abmats c/anilha (15/10)

Warm up: Amrap 5’ 100m – Run 10 – V-sit ups 15m – Bear crawl Skill: Deadlift 5×2 Wod: 21-15-9 Power Clean Toes to bar Rx 60/40 Scale 40/25

Pessoal, atenção aos horários do feriado. Programação Feriado: 15/11 (quinta-feira): 10h – Aulão 16/11 (sexta-feira): 7h30, 8h30, 12h00, 17h00, 18h00 e 19h00 17/11 (sábado): 10h30 – Aulão 19/11 (segunda): 7h30, 8h30, 12h00, 17h30, 18h30, 19h30 20/11 (terça): 10h00 – Aulão Warm up: 3x Abmat – 15 Mountain climber – 10 Shoulder tap – 10 Skill: […]

Warm up: 3x Super man – 15 Globet squat – 10 Shoulder press – 10 Skill: 4x 3 Front squats (65% Pr) 6 Back squats Wod: On the 4:00 x 5 Rounds: 80 Double Unders 9 Barbell Facing Burpees 6 Power Snatches Rx 50/40 Scale 40/25

Warm up: Amrap 5’ Hip Extension 20+20” Sit Up – 20 Push up – 10 Mobility Skill: Complex 5x Power clean Front squat Push press Wod: 800m – Run 5 – Pull ups 5 – Toes to bar 20 – Lunges 5 – Bar muscle ups 5 – Toes to bar 800m – Run

Warm up: 3x Burpee – 5 Hollow Arch – 10 Dragon Flag – 5 Skill: Back squat 5×1 Wod: AMRAP 18: 5 Round Buy In: 200m Run 10 Overhead Squats (40/25) O tempo restante… Max Rounds: 5 Chest to Bar Pull ups 7 Kipping Handstand Push ups 21 Air Squats

Warm up: Dinâmico + Mobilidade Skill: 4x 1 Squat Clean + 2 Power Cleans + 3 Push Jerks Wod: Duplas Rx 50 Cleans & Jerks *Cada 2’30” 100 Double unders 60/40 Scale e Fit 50 Cleans & Jerks *Cada 2’30” 200 Single Unders 40/25 20/10

Warm up: Amrap 5’ Farmers Walk Broad Jump Plank 1’ Skill: Deadlift 5×1 Wod: 15-12-9-3 Burpee Box Jump Over Toes To Bar After wod 3x Bulgarian Squat – 10 Globet Squat – 30”

Warm up: 20-15-10 Reverse Lunge Hollow Rock Hip Extension Skill: 4x 2 Snatch Balances + 3 Overhead squats Wod: 7 RFT 6 Kipping Handstand Push Ups 200m Run After wod 3×6 Rosca direta Triceps extension Elevação lateral

Pessoal, Inscrições do nosso campeonato de final de ano até hoje. Garanta sua vaga! Warm up: 3x Wall Squat – 30” Ground to Overhead – 10 L-sit Up – 15 Skill: 5x (70% F.S.) 1 Front Squat + 3 Back squats Wod: Buy in: 100 Abmats 3 Rounds For Time: 15 Chest to Bar 50 […]