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SEG.,05-08-2024 #WOD465 Técnica/SKILL (Weightlifting - LPO): ``SNATCH´´ #WOD465 AMRAP 14" Run (categorias) 6 Power Snatch (60%) 1 RC...

SEG.,29-07-2024 #WOD459 Técnica/SKILL (Gymnastic): ``RING MUSCLE UP´´ #WOD459 AMRAP 15' 12 Alternating Dumbbell Snatch to Reverse Lunge...

SEG.,22-07-2024 #WOD453 SKILL (Weightlifting - LPO): ``SNATCH´´ #WOD453 FOR TIME - CAP 15 05 ROUNDS 15 Box Jump Over 10 Hang Snatch (40%)...

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FOR TIME 59:59 Todos os movimentos sempre 2 sincronizados e 1 Descansando 20 Kettlebell Squat Clean 20 Kettlebell Goblet Lunge 20...

AMRAP 10" 6 Thruster (44/29 kg) 6 Burpee over bar

AMRAP 16' AVANÇADOS 4 Bar Muscle Up 6 Pull Up 5 Strict HSPU 10 Box jump over 10 V-Up ______________________ INTERMEDIÁRIOS 4 Chest to Bar...

FOR TIME - CAP 18 (META: SUB 13) 04 ROUNDS 15 Kettlebell Swing americano (20/14kg) (vídeo) 10 Kettlebell box step up (60 / 50 cm) (vídeo)...

``NICKS II´´ AMRAP 40' 1,600 meter Partner Run (BUY IN) ``Then´´ (em seguida), 03 ROUNDS of: 20 Burpee to plate (2 Alternado) (vídeo) 20...

"THE CHIEF" FOR TIME - CAP 14 {META: Sub 13} 04 ROUNDS 3 Pull-Over* (vídeo) 6 Power Clean (50/35) (vídeo) 9 Shoulder to Overhead (S2OH)...

FOR TIME - CAP 59'59" ``TRIO´´ BUY IN (para começar) 300 Double Unders ou Single Under (vai direto para o bloco 1) BLOCO 1: 10 - 8 - 6 -...

03 ROUNDS: AMRAP 3' + REST 2' MAX Wall Ball Unbroken (quebrou? Passar para o próximo) (20 / 14lbs) MAX Pull Up Unbroken (quebrou? Passar...

"UPSIDE DOWN" AMRAP 8' 3 Wall Walk with Wall Facing HSPU* 8 Front Squat (44/29kg) (*) 03 Wall Walk + 6 Kipping HSPU

AMRAP 18' 5 Bar Muscle Up* 10 Single Dumbbell box step up (22 / 18 kg) (60/50 kg) 10 Alternating Dumbbell Hang Squat Snatch 50 Crossover...

``NICKS´´ For Time (Em Dupla) - CAP 40 1,000 meter Partner Run (BUY IN) ``Then´´ (em seguida), 02 ROUNDS of: 100 meter (A) Fireman Buddy...

"HANG TWELVE" AMRAP 12' Part 1 - (Buy In) Hang Power Clean MAX Load 5 reps "unbroken"(↑ carga obrigatório) MAX Load 4 reps "unbroken"(↑...

WOD 1 - FOR TIME - 9' MAX X-SU(a), simultâneo, 10 - Wall Ball(b) + 10 - Wall Ball(c) (20 / 14 lbs) MAX X-SU(b), simultaneo, 10 - Wall...

"BURN LEGS" FOR TIME 8' 40 - Alt. Back Rack Reverse Lunge (44 / 29 kg) 30 Deadlift 20 Overhead Squat 10 Burpee over bar

``CORD LIFT´´ For time - Cap 18 (meta: sub 14') 3 Hang Squat Clean and Split Jerk (carga 1: 60 / 43 kg) 600 Run 2 Rope Climb 3 Hang Squat...

WOD em Dupla AMRAP 25' 10 Squats 2 Sync {Front Squat(1)+Goblet Squat(1)} ( 50/35 kg | 20/14kg) 15 Toes-To-Bar(A), simultâneo, 10 HSPU(B)...