Warm up: 21-15-9-3 Jumping Jacks Sit ups Mobility Skill: Snatch Balance + Overhead Squat 5×2+2 Plank 1’ Wod: 21-15-9-3 Clean&jerk (DB) Cal Row/Bike/Ski

Warm up: 3x Sumo deadlift high Pull – 10 Good morning – 10 L-sit – 10” Mobility Skill: Emom 10’ M1 – Chest to bar – 10 M2 – Front squat – 10 Wod: Buy in: 100 Double unders 10 Rounds 5 Push ups 10 Burpees 15 Air squats Buy out 100 Double unders

Warm up: Amrap 6’ Ground to overhead – 10 L-Sit up – 15 Hip extension – 20 + 20” Skill: Shoulder press 3×8 Alternar Back Rack Lunge 3×8 Wod: 4 Rounds For Time: Run 350m Abmat 20 Push Press 10

Warm up: Amrap 6’ 10 Air Squats 15 Push ups 20 Abmats Skill: Deadlift 4×5 (65%Pr) Wod: Amrap 11’ 7 – Hang Cleans 10 – Toes to bar Rx 60/40 Scale 40/25 Fit 20/15

Feliz Ano Novo família! Vamos com tudo, porque esse ano promete! Warm up: 3x 15 V-Sit ups 20 Shoulder Taps 10” L-sit 100m Run Skill: Back Squat 3×15 Wod: For Time: 21 – Thrusters 200m – Run 15 – Thrusters 350m – Run 9 – Thrusters 400m Run Rx 40/25 Scale 30/20 Fit 15/10

Warm up: 3 rounds: 10 Kb Swing Russo 10 Ring Rows 15 Hollow Rocks 15 Hollow Arch Mobility WOD: 8 rounds em duplas: 350m Run 80 Double Unders (40 cada) 40 Db Snatch (20 cada)

Warm up: Cap 6’ Plank – 1’ Run – 200m Jumping Jacks – 20 Wod: 1 – Snatch 2 – Overhead Squats 3 – Burpee Over Bar 4 – Toes To Bar 5 – Front Squats 6 – Push Ups 7 – Abmats 8 – Lunges 9 – Pull ups 10 – Thrusters 11 – […]

Warm up: 3x 10 – Overhead squats (pvc) 30 – Double unders / Single Unders 15 – Hollow Rocha Skill: Snatch Rx – 5×1 Scale/Fit – 5×4 (carga leve) Wod: Isabel 30 Snatches Rx 61/43 Scale 40/25

Warm up: 3x 10 Jumping Jacks 15 Hip Extension 20 Abmats Skill: Back Squat 5×1 Wod: Elizabeth 21-15-9 Cleans (61/43) Ring Dips

Warm up: Dinâmico + Mobilidade Skill: Bench Press 5×5 Wod: Benchmark Helen 3RFT 400m Run 21 Kettlebell Swing 12 Pull-ups