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WOD110319

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Warm up: 3x Plank – 40” Mountain Climber – 16 Push up – 6 Mobility Skill: Thruster 5×1 Wod: Buy in: 1.000mts Run 4RFT 10 Chest To Bar 30 Air Squats

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WOD080319

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Warm up: Dinâmico + Mobilidade Skill: Shoulder Press 6×2 Wod: Cap 10’ 60m Plate Walking Lunge 50 Plate Box Step ups 50 Strict Hspu 60m Handstand Walk Rx 20/15 Scale 15/10

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WOD070319

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Warm up: 3x Air Squat – 15 L-Sit – 10” Hollow Arch – 15 Mobility Skill: Back squat 6×6 (65% Pr) Wod: For Time: 22-16-10 Chest to bar Box Jump overs

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WOD010319

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Warm up: 3x Russian Twist – 20 L-Sit Up – 10 Burpee – 5 Mobility Skill: Emom 8’ Power Clean – 5 Wod: 3 Rounds For Time: 400m Run 10 Kb Swings

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WOD270219

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Warm up: 2x Good morning – 10 Shoulder press – 5 Back squat – 10 Mobility Skill: Back Squat 5 75% 4 80% 3 83% 1 90% Wod For Time: 50 Box Jump Overs 40 Db Snatches Rx 25/15 Scale 15/10

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WOD260219

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Warm up: 3x Hollow Rock – 10 Push ups – 7 Hollow Arch – 10 Mobility Skill: Bar muscle up 15-20’ de prática Wod: Duplas Amrap 10’ 6 Power Cleans 18 Deadlifts 20 Burpees sincronizados Rx 80/40 Scale 50/30

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WOD250219

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Warm up: 3x 100m – Run 8 – Jump Squats 16 – Shoulder Taps Mobility Skill: Emom 8’ 3 – Position Snatch Wod: 3 Rounds For Time: 50 Double unders 35 Abmat Sit ups 10 Strict Pull ups

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WOD220219

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Warm up: 3x Lunges – 12 Plank – 1’ Jumping Jacks – 15 Mobility Skill: Deadlift 4×10 Wod: Amrap 15’ DB Clean & Jerk – 20 Double Unders – 50 V-Sit up – 15