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WOD ZOOM 130720

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Warm up: Amrap 5’ Plank 40” Jumping Jacks 20 Air Squats 10 Mobility Bloco 1 Emom 10’ M1 Wall sit 50” M2 Hspu Hold ou Wall walk hold 10/20” Bloco 2 Amrap 15’ 15 Hang release push ups 20 Hollow rocks 15 Jump Squats 10 Hollow Arch

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WOD 130720

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Warm up: Amrap 5’ Plank 40” Jumping Jacks 20 Overhead Squat 8 Mobility Bloco 1 3x Front Squat 10 Push press 10 Bloco 2 A cada 2’ por 6x 5 Snatches 10 Burpees over bar 10 Hollow rocks

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WOD 100720

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Warm up: 3x Inchworms – 6 Lunge – 10 Jumping Jacks (invertido) – 25 Bloco 1 Amrap 8’ Good Morning – 15 Cluster – 10 Hollow Rock- 15 Bloco 2 4:00 x 5 8 Devil Press 20 Subidas na caixa com peso 15 Squats com peso 20 Sprawls 8 Devil Press *descansa o que sobrar. […]

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WOD 090720

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Warm up: Bulgarian Squat – 10 Abdominal remador – 15 Skipping – 20 Mobility Bloco 1 Amrap 7’ Sumo deadlift high Pull – 15 Stiff – 15 Bloco 2 Amrap 15’ Clean & Jerk – 20 Abmat sit up – 25 Super man – 10 Double hops – 25

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WOD 080720

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Warm up: Shoulder Taps – 10 Reverse Lunges – 10 Muscle Snatch (pvc) – 15 Hollow Rock- 20” Mobility Bloco 1 Tabata 1 Squat Tabata 2 Push ups Bloco 2 A1/A2/A3 x 3 Amrap 1:30 Power Snatch 25 (pvc) O q sobrar, máximo de Ktb Swing Amrap 1:30 Hang Squat Snatch 25 (pvc) O que […]

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WOD 070720

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Warm up: 3x Plank lateral 20”+20” Russian Twist 30 Mountain Climber 16 Mobility Bloco 1 Emom 9’ 40” on 20” off Deadlift Remada curvada L-sit up Bloco 2 Emom 20’ M1 8 Burpees + 6 Push ups M2 10 Squats (peso) + 10 Jump Squats M3 50 Pulos de corda + 20 Jumping Jacks M4 […]

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WOD 060720

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Warm up: 3x 10 Hollow Rock 10 Hollow Arch 10 Sprawl Mobility Bloco 1 Emom 9’ – 40”on / 20” off Wall sit Z-press V-sit ups (alternando) Bloco 2 Amrap 15’ Ktb Swing russo – 15 Step box – 20 Hspu ou Pike push up – 8 Plank – 40”

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WOD 030720

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Warm up Amrap 6’ Jump Squat – 7 Plank 40” Glute Bridge 20 Mobility Bloco 1 Amrap 8’ Inchworms – 5 Remada Curvada – 15 L-Sit up – 15 Bloco 2 Amrap 15’ Step box (peso) – 20 Shoulder Press – 8 Jump Lunges – 16 Push jerk – 12 Treino de Core Tabata 1 […]

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WOD 020720

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Warm up: 3x 20 Skippings 15 Scapula push ups 12 Shoulder Taps Mobility Bloco 1 Emom 9’ – 40” on / 20” off M1 Ktb Swing Russo M2 Abmat sit ups M3 Pulos de corda ou Double Taps Bloco 2 Emom 15’ – 40”on / 20”off M1 High Hang Squat Clean M2 Devil Press M3 […]

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WOD 010720

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Warm up: 3x 10 Siri tocando no pé 10 Hang release push up 20 Double Taps Mobility Bloco 1 Tabata 1 Hollow rock Hollow Arch Rest 1’ Tabata 2 Plank Lateral Bloco 2 Amrap 16’ 10 Burpees 15 Clean Jerks 10 Sprawls 10 Chair Dips