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 Alternating KB Snatch

14 V Sit-up

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

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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

20200616 - HOME WOD

WARM-UP 4 Rounds 8 KB Deadlift 10 Plank Tap KB 20m Sideway Run CONSISTENCY EMOM 8’ 1: 8 Clean and Jerk 2: 6 Front Rack Sots Press INTENSITY Tabata 8 Rounds 20" ON/10"OFF 1: Sprawl 2: Pike Push Up WOD

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