WORKOUT OF THE DAY

WOD 29-06

Bom dia galera!!!

 

WOD 29-06

14′ AMRAP
3 H.S.P.U (Sc) S.H.S.P.U (Rx)
6 jump over box (M/B)
9 canivete
12 air squat

SKILL:

ring dip
6×4 (2″ pausa em cima)

 

WOD 28-06

Bom dia galera!!!

 

WOD 28-06

3 rounds
10 hang power clean Sc(42/29) Rx (60/35) Elite (70/45)
20 Russian K.B. Swing (24/16)
10 cal row
SKILL:

power clean touch’n go
5×3

WOD 27-06

Bom dia galera,

WOD 27-06

 

16′ AMRAP

 

10 Shoulder to overhead (42/29)

20 Dumbell Snatch (20-27,5) (9-17,5)

30 D.U

OBS: (a cada 2′ todos param e pagam 4 burpees. O WOD começa com 4 burpees). Marcar a carga do dumbell junto com o score.

 

SKILL

Push Press (touch’n go) 6×4

WOD 26-06

Bom dia galera,

Ótima semana à todos!!!!

 

WOD 26-06

 

4 Rounds

 

400m Run

8 Toes to Bar

16 Pistols

 

SKILL

EMOM 8´

Overhead Squat 6 reps

WOD 23-06

Bom dia galera!!!

 

WOD 23-06

 

AMRAP 12′

1-1-2-2-3-3-4-4-5-5-6-6…

Clean (60/45) (42/29)

Jerk (60/45) (42/29)

 

SKILL

Deadlift touch and go 5×3

Wod 22-06

Bom dia galera!!!

WOD 22-06
600 m run
300 double unders
Errou, parou, corre 50m

Skill

Walk Handstand

WOD 21-06

Bom dia galera,

 

WOD 21-06

 

12′ AMRAP

3 Hang Squat Snatch (60/45) (42/29)

6 Ring Dip

 

SKILL

Hang Squat Snacth

Wod 20-06

Bom dia galera,

WOD 20-06

Emom 24′
Min 1: 8 a 10 chest tô bar
Min 2: 8 a 10 burpees
Min 3: 10 front hack lunge (42/29)

Skill

chineese plank (na caixa): acumular 3′. Pode ser feito 3×1′

Wod 19-06

Bom dia galera,

 

Ótimos treinos e ótima semana a todos!!!!

 

Wod 19-06

 

80-80-80 Double Unders

25-20-15 Kb Swing (32/24)

20-15-10 Thrusters (115/80)

 

SKILL

Turkish Get Up

WOD 16-06

Bom dia galera,

Lembrando que os horários hoje são, 7-11-17-18 e 19hs, avisem os amigos!!!!

 

WOD 16-06

AMRAP 9′ + Bônus 6′ + Bônus 3′

3 Rounds

3 Rope Climb
6 Toes to Bar
9 Box Jump (M/B)

 

SKILL

Tabata

Snap to hollow

 

Benchmarck Day

Bom dia galera!!!

wod 14-06

 

“Karen”

150 Wall Ball 20/14

*duas baterias

 

Skill

Thruster, 15′ para achar 1 RM ( Rack )

WOD 13-06

Bom dia galera,

WOD 13-06

Em Duplas

300m run juntos

60 Pull up (divididos)

90 Burpees  (sincronizados)

60 Pull up (divididos)

300m run (juntos)

 

SKILL

EMOM 6′ – 2 rope climb

WOD 12-06

Bom dia galera,

Ótima semana a todos!!!!

 

WOD 12-06

24′ AMRAP

30/20 Cal Row

60 Double Unders

9 Déficit Push Up

12 Dumbells Hang Power Clean

 

SKILL

EMOM 6′ – 12 Wall Ball (20/14)

Wod 09-06

Bom dia galera,

Ótima sexta a todos!!!

 

WOD 09-06

 

AMRAP 15′

 

3 Muscle up/ Bar M. Up/ Jump C2B

6 Power Snatch (95/65)

9 Burpees Facing Bar

 

SKILL

Kipping Pull up

Wod 08-06

Bom dia,

 

Wod 08-06

4 Rounds

20 Abmat
15 Pull Ups
10 Pistols
5m Handstand Walk / Hspu

 

Skill

High hang power Snatch 4×8

Wod 07-06

Bom dia galera,

 

Wod 07-06

 

Em Duplas 

1.600m Run (juntos)

200 DU

50 Cal Row/bike/sky

400m Run (juntos)

 

SKILL

Shoulder Press 6×8

Wod 06-06

Bom dia galera,

 

Wod 06-06

 

3 Rounds

 

10 Cal Row/Bike/Sky

20 Power Clean (60/40)

 

Skill

 

Front Squat 5-5-3-3-2-2-1-1-1

 

WOD 05-06

Bom dia galera,

Começando mais uma semana de treinos e superação!!!

WOD 05-06

10 D.U
2 Deadlift (100/70)
3 Dumell Squat Clean (17,5/12,5)
4 Jump Over Box (M/B)
5 Burpees
6 Kb Swing (32/20)
7 Toes to Bar
80m Farmer Walking (27,5/17,5)

OBS: Fazer, 10 Du, depois, 2 deadlift + 10 DU, depois, 3 D. Squat clean + 2 deadlift + 10 DU…

SKILL

Pistols