20200326 - HOME WOD

WARM UP 3 Rounds 20 Jump Up and Down 20 Split Jack 20 Moutain Climb 3 RNFT 20 Step Up + Jump Down 4 Inchworm + (1, 2, 3, 4) Push ups Variation 25" Side Plank (each side) 20 One Leg Deadlift (10 each leg) WOD

Annie 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups DICA: utilize o aplicativo GOWOD para as mobilizações Pré e Pós Treino. *Lembramos que os alongamento e ativações musculares são essenciais em uma sessão de treino. Faça! Se houver dúvida contate algum de nossos Coaches.

Movimentos: https://www.instagram.com/p/B-LRFOlBnFg/

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20200619 - HOME WOD

WARM UP Part 1 3 Rounds 10” Squat Hold 12 N- Sit Up 14 Back Extension 10 Vertical Jump Part 2 4 Rounds 20 Split Jack 20 Flutter Kicks 20” Plate Plank 8 Thruster STRENGTH 4 Rounds 8 Overhead Tríceps Ex

20200618 - HOME WOD

MOBILITY 3 Rounds 20” Each Position WARM UP Buy in: 1’ Single Under Variation 4 Rounds 15” Hand Stand Hold 10 Jump Over KB 20 Mountain Climb Buy Out: 1’ Single Under Variation STRENGTH 4 Rounds 8 Bíce

20200617 - HOME WOD

WARM-UP 4 Rounds 10 Air Squat 10 Plate Ground To Overhead 20 Plate Russian Twist 20 Skipping 20 Anfersen CONSISTENCY EMOM 8’ 1: 12 Plate Sit-up 2: 10-20 Pistol WOD 5 RFT 10 KB Step Lunge 12 Alternatin

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