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WOD 31 AGO

Thruster
D.U

WOD 30 AGO

OHS
Hspu
Abmat sit up

WOD 29 AGO

Muscle up
Squat snatche

WOD 21 AGO

A) WARM UP
Mobility Ombros/Punhos/Tornozelo
Core Work (Isometria)
– ESPECIFICO (PVC)
Shoulder Press
Front Squat

B) SKILL (Iniciantes)
HSPU
STRENGHT (Avançados)
EMOM 5 sets x 1’30”
3 Shoulder Press (20/15 à 19kg)

WOD 18 AGO

TÉCNICA & STRENGHT
Front Squat

TEAM OF 3 – FOR TIME
1 Block Synchro Run
21-15-9
Thruster (RX 44/29kg)
Box Jump Over
200m Synchro Run
21-15-9
AKB Swings (RX 20/16kg)
Wall Balls (RX 20/14lbs)