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Wod 01-12

Wod 01-12

Bin dia galera,   Ótimo final de semana à todos!!!!   WOD 01-12   Teams 3 9 rounds 100m run (sozinho) 20/18 cal row (divido em 2) 60 double unders (dividido em 3) SKILL Core complex Emom 9′ Min 1 – 50″ Abmat Min 2 – 40″...
WOD 30-11

WOD 30-11

Bom dia galera, WOD 30-11 Amrap 5′ Max de H.S.P.U * A cada quebra 5 burpees Rest 3′ Amrap 4′ Max de pull up * a cada quebra 8 V-up SKILL EMOM 7′ – 4 reps Power clean...
WOD 29-11

WOD 29-11

Bom dia galera, WOD 29-11 For Time 30 O.H.S (40/25) (30/15) (20/10) 60 Double unders / 120 Single unders 25 Front squat (50/35) (40/25) (30/16) 50 D.U / 100 S.U 20 Back Squat (60/45) (50/35) (40/22) 40 D.U / 80 S.U SKILL Rope...
WOD 28-11

WOD 28-11

Bom dia galera,   WOD 28-11 A cada 6′ por 24′ 20 Wall ball (30/20) 20 T2b 10 Cal row * Elite – sem alterações no wod * Rx – 15 T2b/medball (20/14) * Scale – 10 T2b/medball (20/14) SKILL EMOM 6′ – 6 reps Snatch Deadlift...
WOD 27-11

WOD 27-11

Bom dia galera, Ótima semana à todos!!!   WOD 27-11 30-20-10 Box jump over 10-20-30 Pistols *entre os rounds 400m de run SKILL 4 sets – 4+4+4 Shoulder press Push press Push jerk...