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WOD200718

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Warm up: Cap 5’/ L-sit up – 15/ Shoulder press – 5/ Squat – 10. Mobility Skill: Shoulder press/ 3×7. Wod: 7 Rounds, On the 3:00: 400 Meter Run/ 12 Toes to Bar.

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WOD190718

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Warm up: Dinâmico + Mobilidade. Skill: Man Maker/ 4×4. Ring dip (quem não consegue fazer no banco)/ 4x max. Wod: Emom 12’/ M1 – Hang Clean – 7/ M2 – 100 Run(iniciantes) 200/ Run (avançados). M3 – Wall Ball – 20. M4 – Rest.

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WOD180718

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Warm up: 3x Super Man Hold – 15”/ Push up- 15/ Double under – 25. Mobility. Skill: Thruster/ 3-3-3-3-1. Wod: Amrap 11’/ 80 – Double unders/ 40 – Abmats/ 20 – Romanian Deadlift.

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WOD170718

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Warm up: 3x Elevação lateral – 10/ Rosca direta – 10/ Triceps c/ anilha – 10. Mobilidade Skill: On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk. Wod: 5 Rounds: 5 Power Clean and Jerks/ 10 Chest to Bar. Rx 70/40. Scale 40/25.

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WOD160718

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Warm up: Tabata/ Med ball clean. Skill: Front Rack Reverse Lunge/ 3×12. Wod: 3RFT: Strict pull up – 10/ Burpee box jump – 10/ Run – 400 c/ bola.

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WOD130718

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Warm up: Cap 6’- Hip Extension – 20/ Russian Twist – 20/ Ground To Over Head – 15. Skill: Squat Clean – On the Minute x 12 (3 Rounds): Minute 1: 3 Reps 70%/ Minute 2: 2 Reps 75%/ Minute 3: 1 Rep 80%/ Minute 4: Rest. Wod: 5 RFT – 15 Toes To bar/ […]

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WOD120718

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Warm up: 4x – 1’ Max Double Unders / Single Unders/ 1’ Plank. Skill: 4x – 3 Deadlifts + 3 Snatch High Pull/ + 3 Overhead Squat. Wod: Amrap 4’- Run 200/ Pistols – 30/ Abmat – 30. Rest 1’/ Amrap 4’- Run – 200/ Abmat – 30/ Pistols – 30.

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WOD100718

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Warm up: 2x V-Sit Up -15/ Mountain Climber – 20/ Shoulder Tap – 10. Mobility. Skill: Front squat/ 5×4 (80%). Wod: Amrap 10’/ 5 Ring Muscle ups/ 100 Double Unders.

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WOD060718

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Warm up: 3x. 15 – Abmats/ 15 – Globet Squats. Mobilidade. Skill: Bench press/ 5×5. Wod: 4 Rounds For Time: Db Squat Snatch – 5+5/ Toes To Bar – 7/ (A cada 2’ 200 run).