Segunda-feira 231002

WOD – Chipper 30 – 20 – 10  Dumbbell Hang Squat Clean Burpees Over Dumbbells Toes to Bar Masculino: 20kg/22,5kg/25kg Feminino: 17,5kg/20kg/22,5kg

Terça-feira 231003

AW – ABS 2x TABATA L-sit Bicycle Crunches Sit-ups Beast Position WOD – AMRAP AMRAP 15’ Buy in: 50x V-ups 9x Sumo deadlift @90/60 9/12x Cal ergómetro Every 90’’ – 9x Hand Release Push-ups

Sexta-feira 231006

WOD – EMOM EMOM 18’ Dos 0’ aos 6’ 3x Muscle Ups 4x Squat Snatch @40/25 Dos 6’ aos 12’ 2x Muscle Ups 3x Squat Snatch @50/35 Dos 12’ aos 18’ 1x Muscle Ups 2x Squat Snatch @60/45

Sábado 231007

WOD – Team For Time 100x Box Jumps (50/50) 100x Kettlebell Russian Swing @28/20 (50/50) 50x HSPU (50/50) 100x Walking Lunges (De Braço dado) 100x Down and Ups Syncronizados

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