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Wod 12/02/19

Wod

3 RFT

10 burpee plate

20 push ups foot on the plate

30 Russian twist

400m run plate carry

#45/35lbs

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Wod 11/02/19

Wod

17.2 modified

Amrap 12’

2 Rounds

50 fts weigthed walking lunges db oh one arm 50/35

16 t2b

8/8 db Power cleans

Then

50fts weigthed walking lunges db oh

16 bar mu

8/8 db Power clean

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Wod 08/02/19

Wod

15’ cap

100m run

15 wall ball 20/14lbs

1 rope Climb rx legless

200m run

30 wall ball

2 rope Climb rx o primeiro legless

300m run

45 wall ball

3 rope Climb o primeiro legless

400m run

60 wall ball

4 rope Climb o primeiro legless

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Wod 06/02/19

Wod cap 40’

100 air squats

90 sit ups

80 pull ups

70 burpees

60 box jumps 60/50cm

50 kbs 24/16kg

40 wall ball 20/14lbs

30 x10 (300m) run

20 dl 135/85

10 mu

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Wod 04/02/19

Wod 18.3 cap 14’

2 RFT

100 du

20 ohs 115/85, 95/65

100 Du

12 ring mu / pull up

100 Du

20 db snatches 50/35

100 Du

12 bar mu / pull up

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Wod 29/01/19

Wod

17.1 cap 20’

10 db snatch

15 burpee bjo 60/50cm

20 db snatch

15 burpee bjo 60/50cm

30 db snatch

15 burpee bjo 60/50cm

40 db snatch

15 burpee bjo 60/50cm

50 db snatch

15 burpee bjo 60/50cm


#50/35

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Wod 28/01/19

Wod

3’ amrap

Thruster #95/65

Broke?? 10 burpees


Rest 2’


3’ amrap

Thruster #45/35

Broke?? 10 push ups

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Wod 22/01/19

Wod 25’

20/19/18/17...1

Russian Twist 45/35 plate

Honest Push ups rx com pés no plate

Rounds 18/15/9/5 run 400m


Corre antes de executar os exercícios.

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