20200416 - HOME WOD

MOBILITY 3 Rounds 15” For Hold Movements 10 Repetitions for Dynamic Movements WARM UP 3 Rounds 20 Flutter Kicks 10 Plank Tap Hips

Then 3 Rounds 20 Flutter Kicks (Arch Position) 30 Climber Variation

Then 3 Rounds 15 N Sit-up 10 Vertical Jump SKILL Snatch 5 Rounds x 3 Complex Complex: 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch 1 Squat Snatch WOD

5 RFT 12 Kettlebell Deadlift Unilateral (6/6) 12/15 Push Up 20 Plate Russian Twist

Movimentos: https://www.instagram.com/p/B_BZoeVBfY_/

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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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