Warm up: 3x 10mts Bear Crawl 10mts Skipping 10 L-Sit ups Mobility Skill: 5x Ring Muscle up – 4 Devil Press (1db) – 10 WOD A cada 3’ x 5 Rounds 200mts Run Max Thrusters (Aumentando a carga) Body Armor 3×5 Remada Unilateral (Ktb) Supino c/ Db
Warm up: 3x Leg Pikes – 15+15 Frog Bridges – 15 V-Sit Ups – 10 Mobility Skill: 5x 3 Power Snatches + 1 Overhead Squat WOD Amrap 9’ 15 Wall Balls 10 Burpee Box Step Ups 5 Ktb Swings Body Armor 800mts Run 3×20” Hollow Rock Hold
Warm up: 3x 20 Russian Twist 15 Jumping Jacks 10 Ring Row Mobility Skill: Bench Press 4×8 Overhead Squat 4×8 WOD 3 Rounds: 7 Power Snatches 7 Burpee over Bar 150 Double Unders 3 Rounds: 7 Power Snatches 100mts Run Rx 40/30 Sc 30/20 Body Armor Tabata Hollow Rocks
Warm up: 3x 10 Banded Pull aparts 15 L-sit Ups 10 Mountain Climber Mobility Skill: Deadlift 4×5 Single Arm Db Row 4×10 WOD Amrap 11’ 7 Front Squats 5 Bar Muscle Ups 15 V-Sit Upa Rx 70/50 Sc 50/30 Body Armor 2km Bike
Warm up: 3x 10 Globet Squats 15 Abmat Sit ups 10 Hollow Arch Mobility Skill: Split Jerk 4×3 Pull up Hold 4×10” WOD 4’ x 5 15 Ktb Swings 10 Lunges 200mts Run Body Armor 3×10 Rosca direta Tríceps band
Warm up: 3x Thruster – 7 Russian Twist – 20 Burpee – 5 Mobility Skill: Emom 8’ M1 Strict Toes to bar – Max de Reps M2 Wall Walk – Max de Reps WOD 3 Rounds For Time: 12 Burpee over DB 12 Db Snatches 50 Double Unders Rx 22,5/15 Sc 20/10 Body Armor 3x […]
Warm up: 3x 15 Hollow Rocks 10 Air Squats 100mts Run Mobility Skill: Back Squat 4×6 Shoulder Press c/ Db 4×8 WOD 3 Rounds For Time: 50 Air Squats 10 Power Clean & Jerks Rx 60/40 Sc 40/30 Body Armor 1000mts Row
Warm up: 21-15-9 Jumping Jacks Hollow Rocks 200 Run Mobility Skill: 5x 1 Power Clean + 4 Front Squats WOD A cada 3’ x 5 100m Run 15 Deadlifts 8 Push Jerks Rx 60/40 Sc 40/30
Warm up: Dinâmico + Mobilidade Skill: Bench press 4×7 Abmat sit Up 4×25 WOD Amrap 9’ Hang Snatch – 8 Strict Toes to Bar – 10 Rx 50/30 Sc 40/20 Body Armor 3×10 Rosca direta Tríceps Banded Lateral Raises
Warm up: 3x 5 Inch worms 10” Pull up Hold 15 L-Sit ups Mobility Skill: Back Squat 5×5 (70/75%) Romania Deadlift 5×10 WOD 2 Rounds For Time: 50 Wall Balls 50 Box Jumps Overs