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.

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).

Hoje é aniversário do nosso Head Coach!!! Obrigada pela paciência (as vezes nenhuma rs), pelos ensinamentos, amizade e amor pelo o que faz! Warm up: Dinâmico + Mobilidade. Skill: 4x. 2 Snatch Balance + 3 Overhead Squat. Wod: For Time: 10-9-8-7-6-5-4-3-2-1/ Deadlift/ Handstand push up. Rx 80/50. Scale 50/30.

Warm up: 3x. L-sit – 10”/ Step box – 10. Mobilidade. Skill: Back squat/ 3 Rounds/ 1×6/ 1×4/ 1×2. Wod: For Time: 800 – Run/ 50 – Push ups/ 50 – Double unders/ 800 – Run/ 50 – Push ups/ 50 – Double unders.

Warm up: Turkish Ger Up. Skill: Handstand Walk. Wod: Amarp 9’/ Hang Power Clean – 12. Turkish Get Up – 2+2.

Warm up: Tabata/ Hollow rocks. Skill: Thruster/ 5×3. Wod: 7 RFT/ 5 Chest to bar/ 10 Burpee/ 15 Abmat/ 20 Squat.

Warm up: 15-10-5/ Thruster/ Russian twist/ Sumo Deadlift High Pull Mobilidade. Skill: 2×5 Snatch Balance/ 2×5 Overhead Squat. Wod: For Time: 20 Power Snatches/ 20 Barbell Facing Burpees/ 20 Overhead Squats/ 20 Barbell Facing Burpees/ + 100 Double Unders.

Warm up: 3x. Jump jacks – 25/ Abmat – 20/ Ring row – 10. Mobilidade. Skill: Push press/ 5×3. Wod: 4 Rounds For Time: Rope climb – 1/ Chest to bar – 15/ Clean & Jerk (DB) – 8+8. Rx 22,5/15. Scale 15/10.

Warm up: Cap 5′. Elevação Frontal/ Elevação Lateral/ Rotação Externa/Interna (elástico). Mobilidade. Skill: Front squat: 3/1/3/1/3/1. Wod: 21/15/9. Burpee Box Jump/ Run – 400.

Warm up: 21-15-9/ Hollow rock/ Hollow Arch. Mobilidade. Skill: 4’ máximo de repetições: Power Cleans. Wod: Amrap 12’/ Deadlift – 6/ Strict handstand push up – 9. Rx 100/70. Scale 70/40.