WOD250618
Posted onWarm up: 3x. Strict toes to bar – 5/ Ground to overhead – 10/ L-sit up – 15. Mobilidade: Skill: Emom 10’/ M1 – Double unders – 60/ M2 – Back squat – 20/ Wod: Amrap – 11’/ Ring muscle up – 5/ Pistols – 20/ Run – 200.
WOD220618
Posted onWarm up: Cap 5’ Hip extension – 20 Abmat – 20 Plank – 30” Mobility Skill: Back Squat 4 Reps 75% 1 Rep 80% 4 Reps 75% 1 Rep 85% 4 Reps 75% 1 Rep 90% Wod: 3 Rounds, For Total Reps: 1 Minute HSPU 1 Minute Box Jump Overs 1 Minute Pull ups 1 […]
WOD210618
Posted onWarm up: Dinâmico Skill: 2×400 Run Rest 20” 2×350 Run Rest 20” 3×200 Run Wod: Amrap 11’ 5 Deadlift 10 Toes to bar 15 Kettlebell swing Rx 100/70 Scale 60/40
WOD200618
Posted onWarm up: 20-15-10 Jump jacks Overhead squat (pvc) Super man Mobilidade Skill: Bench press 5×4 Wod: Amrap 4’ Hang Snatch – 20 Overhead Squat – 20 Max Burpee Over Bar Rest 1’ Amrap 4’ Hand Snatch – 15 Overhead Squat – 15 Max Burpee Over Bar
WOD190618
Posted onWarm up: Ring Push Ups – 21 Run – 200 Ring Push Ups – 15 Run – 200 Mobilidade Skill: Back Rack Lunge 4×10 Wod: Benchmark – Fran 21-15-9 Thruster Pull Up