Warm up: 3x 100m Run 20 Jumping Jacks Mobility Skill: Emom 10’ M1 Wall Ball – 20 M2 Push Press (1db) – 20 Wod 3 Rounds Burpee Step Box – 15 Strict Hspu – 10

Warm up: 4x Hollow Arch – 10 Plank – 40” Good Morning – 10 Mobility Skill: Push Jerk 5×3 Wod For Time: 10 Bar Muscle Ups 125 Double Unders 10 Bar Muscle Ups 125 Double Unders 20 Ktb Swing (americano)

Warm up: Amrap 6’ Russian Twist – 20 L-Sit Up – 10 V-Sit up – 10 Burpee – 5 Mobility Skill: Front Squat 5×3 Wod 3 Rounds: 400m Run 12 Burpees Over The Bar 15 Thrusters Rx 40/25 Sc 30/20

Warm up: 3x Jumping Jacks – 20 Plank 1’ Mobility Skill: Bench Press 5×5 Alternar Tríceps banco 5×5 Wod For Time: 15-12-9 Burpees (tocando na barra) Sumo Deadlift High Pull Rx 50/30 Sc 30/20

Warm up: 3x 30m Skipping 10 Air Squats 10 L-sit ups Mobility Wod: Duplas/Trios In: 2001 Row/Bike/Ski/Run 4 Rounds 9 Rope Climbs 11 Bear Complex Out: 2977 Row/Bike/Ski/Run Rx 60/40 Sc 40/30

Warm up: 3x Fortalecimento Manguito – 10 Hollow Arch – 10 Pull Up Hold – 15” Mobility Skill: Shoulder Press 5×2 L-Sit 5×10” Wod: Amrap 12’ Pistol – 20 Hspu – 10 Strict Pull up – 10

Warm up Amrap 6’ Double Unders/Single Unders – 40 V-Sit up – 15 Mobility Skill: Emom 10’ M1 Double Unders M2 Hollow Rocks Wod: Emom 15’ M1 – Ktb Swing (russo) – 10 M2 – Run – 100/200m M3 – Russian Twist – 20 M4 – Push Up – 10 M5 – Rest

Warm up: 3x 10 – Lunges 10 – Jumping Jacks 40” – Plank Mobility Skill: Bench press 5×5 Alternar Squat (isometria) 5×30” Wod: 3RFT: 10 Push Jerks 20 Back Squats Rx 60/40 Sc 40/30

Warm up: Dinâmico + Mobilidade Skill: Handstand Walk 15-20’ de prática Wod: Benchmark Diane For Time: 21-15-9 Deadlift Hspu Rx 100/70 Sc 50/30

Warm up: Cap 6’ Muscle clean – 5 Good morning – 5 Mountain climber – 10 Shoulder Taps – 10 Mobility Skill: Complex – Cada 1’ – 6x 1 Clean Pull + 1 Clean High Pull + 2 Power Cleans Wod: 10 RFT 3 Power Cleans 6 Toes to bar 9 Squats Rx 70/45 Sc […]