Pessoal, Inscrições do campeonato até 05.11 ok? Mais informações no box! Warm up: 3x Shoulder Taps – 20 Reverse Lunge – 10 Wall Walk – 2 Skill: Back squat 5×2 (85%) Wod: Emom 12’ M1 – Max Cal (row/bike/ski) M2 – Max Abmat M3 – Max Push Jerk M4 – Rest Rx 50/30 Scale 35/25

Warm up: 3x Russian Twist – 20 Hollow Rock Hold – 15” Plank – 30” Skill: Push Press 3×7 Wod: Rx 7 Rounds, On the 3:00 400m Run 12 Toes to Bar Scale 7 Rounds, On the 3:00 200m Run 10 Toes to Bar

Warm up: Amrap 5’ Kb Swing – 10 Jumping Jacks – 15 V-Sit Up – 10 Skill: 4x 2 Power Cleans 2 Hang Power Cleans Wod: For Time: 21 Hang Power Cleans 21 Barbell Facing Burpees 100 Double Unders 15 Hang Power Cleans 15 Barbell Facing Burpees 75 Double Unders 9 Hang Power Cleans 9 […]

Warm up: 3x 200 – Run 15” – L-Sit Skill: Emom 10’ Abmat – 20 Overhead Walking Lunge – 10 Wod: 3RFT: Pistols – 20 Hspu – 25 After wod 3×10 Rosca direta Triceps Elevação lateral

Warm up: 3x 15m Overhead Walk (DB) 1’ Plank 8 Push Ups Skill: Shoulder Press 3-2-1-1-1 Wod: Amrap 15’ Toes To Bar – 10 DB Snatch – 20 Box Jump – 30 After Wod 3x Hspu Hold – 10” Wall Squat Hold – 30”

Warm up: 15-10-5 Good Morning L-Sit Up Bear Crawl Skill: Bench press 5×2 Wod: Duplas 10-20-30-40-50 Hang Clean Front Squat Rx 60/35 Scale 40/25

Warm up: Cap 5’ 5 – Shoulder press 10 – Sit ups 15 – Broad Jumps Skill: Técnica Pull up Wod: For Time: 50 Squats 35 Lateral Barbell Burpees 50 Overhead Squats Rx 50/35 Scale 35/20 Afte Wod Acumular 5’ Prancha

Warm up: 21/15/9 V-Sit Ups Shoulder Taps Skill: 4x 2 Push Presses + 3 Push Jerks Wod: 4RFT 10 – Push Presses (DB) 15 – Wallballs 20 – Abmats (Anilha) After wod 3x Hip Extension (anilha) – 25 Bulgarian Split Squat (caixa) – 10

Warm up: Amrap 5’ Walking Lunges – 10 L-sit – 10” Run – 100m Skill: 3×5 70% 1×5 75% Wod: Amrap 15’ 50 Double Unders 200m Run 5 Ring Muscle Ups

Warm up: 3x: 15 – Abmat/ 30 – Double Unders/ Single Unders. Skill: 4x: 1 Power Snatch + 1 Hang Snatch. Wod: 10-9-8-7/ Hang Snatch/ Cal (Row/Bike/Ski). 6-5-4-3-2-1: Toes To Bar/ Front Squat. Rx 50/35. Scale 40/25.