Warm up: 6’ Hollow Arch – 10 Lunge – 16 Good morning – 10 Skill: Snatch 5×2 Wod: Diane 21-15-9 Deadlift Hspu Rx 102/70 Scale 60/40

Warm up: 2x 350m – Run 10 – Burpees 15 – Sit ups Skill: Front Squat 5×1 Wod: Grace Clean & Jerk 30 reps for Time:

Warm up: 2x 15 – V-ups 10 – Jumping Lunges 5 – Burpees Mobility Skill: 3×10 Power Snatch Wod: For Time: 400m Run 30 Handstand Push ups 30 Db Snatches 400m Run

Warm up: 3x Elevação Lateral – 10 Fortalecimento Manguito – 10 Run – 100m Mobility Skill: Shoulder Press 5×2 Wod: 21-15-9 Push Jerk Back Squat Rx 60/40 Scale 40/25

Warm up: 3x Hollow Rock – 10 L-Sit Up – 15 Russian Twist – 20 Mobility Skill: Emom 10’ Par – Wallballs 20 Ímpar – Step Box 20 Wod: 3 Rounds For Time: Deadlift – 15 Burpee Over Bar – 15 Rx 100/70 Scale 60/30

Warm up: Amrap 6’ 30 Double Unders/60 Single Unders 1’ Plank Mobility Skill: Back Squat 4×10 Wod: Duplas For Time: 800m Run 80 Power Cleans 800m Run Rx 60/40 Scale 40/25

Sábado é dia de Hero WOD. Vamos nos preparar essa semana! Não esqueçam do alimento não perecível! Até lá! Warm up: 3x Run -200m Shoulder press – 10 Mobility Skill: 3x 10 Push Jerks Wod: Amrap 15’ 5 Chest to bar 10 Air Squats 15 Abmats

Warm up: Cap 6’ Ski/Bike/Row – 15/10 cal Reverse Lunge – 10 Wall Walk – 2 L-Sit 10” Mobility Skill: Back squat 5×2 (85% Pr) Wod: 3 Rounds For Time / Cap 16’ 10 Bar muscle ups 20 Pistols 30 Wallballs

Warm up: Emom 6’ M1 – Mountain Climbers – 16 M2 – Run Indoor – 3 M3 – Good Morning – 15 Mobility Skill: 4x 2 Rope Climbs 2 Power Cleans + 4 Front Squats Wod: 4×4’ Push Jerk (DB) – 20 Deadlift – 10 Run – 100m

Warm up: 3x 5 – Pull ups 10” – Hollow Rocks Hold 15 – Jumping Jacks Mobility Skill: Emom 10’ Par – Burpees Box Jump – 9 Ímpar – Kb Swing – 20 Wod: 10 Rounds For Time: 10 Push Ups 10 Abmats 10 Air squats