Arquivos da Categoria "WOD"
WOD 23 AGO
STRENGHT
EMOM 4 sets x 1’30”
6 Deadlift (Pause 5″) (60%)
TEAM OF 2
– 1 ROUND EACH:
3 Rope Climb/3 Lay To Stand
3 Sled Pull
– 2 ROUNDS
200m Partner Carry/40m Synchro Db/Kb OH Walking Lunge (One Arm)
30 Synchro Burpee (Side to Side)
WOD 22 AGO
4 RFT (TIME CAP 20 Min.)
25 Hang Snatch
30 Kb Deadlift High Pull
200 Single Under
• ACESSORY WORK
2 ROUNDS
25 GHD Sit Up
25 Superman
5-8 Strict Pull Up
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)
WOD 17 AGO
10 RFT (Time Cap 20Min.)
100m Sprint
10 Pull Ups
100m Sprint
10 MedBall Burpees
