Warm up: 3x. Mountain Climber – 14/ Russian Twist – 25/ Super man – 15. Skill: Front Squat. 4x 3 – 80%/ 2 – 85%/ 1 – 90%. Wod: For Time: 60 Double unders/ 50 Pistols/ 40 Burpees/ 30 Ches to bar/ 20 Kb swing.

Warm up: Amrap 5’ Overhead squat – 8/ Beat swing – 8/ L-sit – 10”. Skill: Emom 10’/ Strict pull up – max/ Abmat – max. Wod: Amrap 11’/ Handstand push up – 7/ Air squat (bola) – 20.

Warm up: 3x. V-sit up – 10/ Good morning – 10/ Double under/Single under – 40. Skill: Push jerk/ 4×5. Wod: For time. 50 Double unders/ 5 Squat Cleans/ 50 Double unders/ 4 Squat Cleans/ 50 Double unders/ 3 Squat Cleans/ 50 Double unders/ 2 Squat Cleans. Rx 80/40. Scale 50/30.

Warm up: Dinâmico + Mobilidade. Wod: Emom 20’/ M1 – Power Snatch – 7/ M2 – Abmat – 20/ M3 – Front Squat – 10/ M4 – L-sit up – 20/ M5 – Rest.

Faltam 11 dias para o nosso campeonato, preparem-se! Warm up: Cap 5’. Air squat – 10/ Hollow Rock – 10/ Hollow Arch – 10. Mobility. Skill: Back squat/ 4×5 (80% PR). Wod: 10 RFT. 200m – Run/ 10 – Box jump/ 10 – Burpee.

Warm up: Cap 5’. Sumo deadlift high pull – 6/ Shoulder taps – 10/ Plank – 1’. Skill: Power clean/ 4×5 (80% RM). Wod: 21-15-9/ Cluster/ Pull up. Rx 50/30. Scale 30/20.

Warm up: 25-15-10/ Jump jacks/ Abmat. Mobility. Skill: Emom 10’/ M1 – 60 D.U./ M2 – 15 Toes To Bar. Wod: 3RFT. 400m – Run/ 20 – Db Snatch/ 10 – Lunge.

Warm up: Cap 5’. 20 – Squats/ 15 – V-sit up/ 10 – Shoulder press. Mobility. Skill: Power Clean + Front Squat + Push Jerk. Wod: AMRAP 3: Macho Man (61/43). Rest 3 Minutes AMRAP 3: Macho Man (70/47). Rest 3 Minutes. AMRAP 3: Macho Man (83/61). 1 Macho Man Complex: 3 Power Cleans, 3 […]

Warm up: Dinâmico + Mobilidade. Skill: Deadlift/ 5×2. Wod: Amrap 4’. 4 – Ring muscle ups/ 10 – Kettlebell swings/ 20 – Pistols. Rest 1’. Amrap 4’. 20 – Pistols/ 10 – Kettlebell/ 4 – Ring Muscle Ups. Rest 1’. Amrap 4’. 10 – Kettlebell Swings/ 4 – Rins Muscle Ups/ 20 – Pistols. Rx […]

Warm up: 3x 100 – Run/ 10 – Push up. Mobility. Skill: Bench press/ 5×4. Wod: Amrap 11’/ Strict Handstand Push Up – 12/ Hang Full Snatch – 8.