WOD #1410 (Sexta, 02/10)

WARM UP

3 Rounds

10 Plate HALO

20 Alternate V-Up

30 Alternate Lunge

SKILL / STRENGTH

EMOM 10'

1. 8 Push Press @↑50%

2. 6~8 Plate Atomic Sit Up

CONDITIONING

5 Rounds FOR TIME (Dupla)

400m Row

30 Wall Ball @20/14

20 V-Up

TC 17'

WOD #1409 (Quinta, 01/10)

WARM UP

3 Rounds

5 Inchworm

10 Frankstein Walk

20 Russian Twist

30 Mountain Climb

SKILL / STRENGTH

6 Rounds

4~6 Romenian Deadlift

10~12 Barbell Hip Thrust

CONDITIONING

FOR TIME

100 Double Under

20 Sumo Deadlift High Pull @50/35

80 Double Under

15 Shoulder to Overhead

60 Double Under

10 Ground to Overhead

TC 10'

WOD #1408 (Quarta, 30/09)

WARM UP

3 Rounds

15 Ring Row

20 Mountain Climb

20 Hollow Rock

15 Plate GTOH

SKILL / STRENGTH

EMOM 12'

1. 15 Tuck Sit Up

2. 10~12 Zombie Crunch

3. 45" Plank

CONDITIONING

Every 2'30" for 5 rounds

10 Box Jump Over

15 Push Up

20 Air Squat

WOD #1407 (Terça, 29/09)

WARM UP

3 Rounds

20" Handstand Hold

10 Plate HALO

10 Plate Overhead Squat

20 Shoulder Touch

SKILL / STRENGTH

Every 1'15" for 8 rounds

1 Power Snatch @↑60%

1 Hang Squat Snatch

1 Overhead Squat

CONDITIONING

EMOM 15'

1. 45" Row

2. 6 Squat Snatch @60%

3. 20 Sit Up

WOD #1406 (Segunda, 28/09)

WARM UP

3 Rounds

15 Hollow Rock

6 Scapular Pull Up

6 Kipping

6 Nordic Curl

10 Goblet Squat

SKILL / STRENGTH

Every 2' for 5 Rounds

10/8/6/4/4 Deadlift @↑60%

5-8 Strict Pull Up

CONDITIONING

AMRAP 16' (Dupla)

12 Deadlift @100/80

18 Pull Up

24 Burpee Over Bar