#academiabodyon

G3 Complete as many rounds as possible in 10 minutes of: 10 box jumps, 30-inch box 20 T2B

Deadlift

1-10-1-20-1-30

tc20′

45-30-15 reps (or seconds) for time of: GHD sit-ups Hip extensions L-sit hold (seconds) Plank hold (seconds)

MOBILITY WOD 2º WEEK 13 september

DAY1 Quadril – Hip Flexor and Quadriceps

A) Barbell Quadriceps Smash B)Olimpic Wall Squat With external rotation C)Executive HIP mobilization D) Supra Patelar Smash(vastos lateral e medial, quadriceps e tensor capsular do joelho.

DAY 2 Ombros – posterior, lateral e serratil A)Posterior Smash the floor B)Lateral+Chest Smash wall ir Floor C)Lacrosse Ball Smash D)Ove…

FRONT SQUAT

55555

Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls, 10 reps 10 burpees, jumping over the barbell

WOD 1 e 2 setembro 2015 Crossfit Guerreiros

2-9-2015

GUERREIROS BRAVUS OBSTACLE RUN 5K

1-9-2015 Chelsea

Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats

Wods TC10′

G1

50 snatches 135/95lb

G2

50 snatches 95/65lb

G1

50 snatches 35/45lb