20200518 - HOME WOD

WARM UP 4 Rounds 1 Inch Worm + 6 Tap Feet 15” Handstand 15” Squat 90 Degrees 20 Jumping Jack INTENSITY 3 Rounds 3-2-1 KB Snatch - Rigth KB OHS - Rigth Rest 30” 3-2-1 KB Snatch - Left KB OHS – Left *Rest 1’ Between Round RX = 4 Rounds WOD 4 RFT 20 D.U 8 HSPU 8 Goblet Squat *Rest1’30 Repeat *Primeira parte: não esqueçam de realizar com máscara e anotar Score e PSE. *Segunda parte: realizar sem máscara e anotar Score e PSE. ADAPTATION INTENSITY 6 Rounds 5 Power Snatch 5 Overhead Squat *Rest 20" Each Round

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20200619 - HOME WOD

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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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