20200507- HOME WOD

MOBILITY 3 Rounds 20" Each Position Legs Shoulders SKILL Clean 2x 3 Complex 1 2x 3 Complex 2 Complex 1 1 Tall Clean - Power 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Complex 2 1 Tall Clean - Squat 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean INTENSITY 5 Rounds 20 Skipping 4 Sprawl Rest 30" 5 Rounds 20 Anfersen 4 Sprawl WOD For Time 20-18-16-14-12 KB Clean *10 Bent Row *20 Jumping Over Kettlebell *No vídeo a escrita de Kettlebell saiu com erro de grafia.

Movimentos: https://www.instagram.com/p/B_3hdwintOw/

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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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