20200410 - HOME WOD

GENERAL WARM UP 5 Rounds 10 Jumping Jack Variation 10 Mountain Climb 10 Deadlift Unilateral (5/5) 6 Sideway Run MOBILITY

PISTOL 3 Rounds 15” a 20” each position – each side SPECIFIC WARM UP 2 Rounds 15” L-Sit Unilateral (15”/15”) 10 Dynamic L-Sit – Over Object – (10/10) 10” Squat Hold – 90 degree 5 Narrow Saquat SKILL Pistol Rolling Squats – Differents Levels 2x 3 repitition (bilateral) 2x 6 repitition (unilateral – 6/6) CONSISTENCY EMOM 3’ 10 a 20 Pistol WOD

EMOM 1: 10 a 14 Jumping Lunges + Burpees 2: 10 a 12 HSPU + Burpees 3: 15 Hollow Rocks + Burpees *Até completar:

75 Burpees – RX 60 Burpees - Intermediário 50 Burpees – Iniciante/Scale ADAPTATION SKILL Sit and Stand – Differents Level 3x 10 repetition WOD

EMOM 12’ 1: 10 a 14 Step Lunge 2: 10” Hand Stand + 5 a 8 Push Ups 3: 12 Hollow Rocks or 12 a 15 N-Sit Ups 4: 7 a 10 Burpees *Na opção de adaptação, é apenas um movimento por minuto. Serão 3 séries de cada no total.

Movimentos: https://www.instagram.com/p/B-x-CLmBT5-/

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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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