*TERÇA:* *Técnica & Força:* Clean Complex *WOD: Numbuh Two* *Freedom (RX'd)* *Team of 2* *21-18-15-12-9-6* *CALORIAS para homens E REPS...

*SEGUNDA:* *Força:* Back Squat *WOD: Nigel Uno* *Freedom (RX'd)* *A cada 4min (4 séries)* 12 Toes to Bar 16 Burpee Box Jump Overs...

*QUINTA* *HYROX CLASS* *IRON 1, IRON 2 & IRON 3*

*QUARTA:* *Técnica & Força:* Muscle Snatch & Hang Snatch Pull *WOD: Limerick* *Team of 2* *Freedom (RX'd)* *10:00 AMRAP* *Atleta 1:* 10...

*SEGUNDA:* *Técnica:* Clean and Jerk *WOD: Galway* *Freedom (RX'd)* *A cada 12 min (2 séries)* *3 rodadas* 24 Wall Balls (20/14) 12 Toes...

*OPEN 25.3* *For time:* 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall...

*QUINTA:* *HYROX *ou *IRON 1,2 & 3*

*QUARTA:* *Técnica:* *Rope Climb* *Rope Jump: SU/DU/CROSSOVER SU/CROSSOVER DU* *WOD: Thunderbird* *Freedom (RX'd)* *Opção Aulas Lotadas*...

*TERÇA:* *Técnica:* Power Snatch *Força:* Pausa Front Squat *WOD: Camaro* *Freedom (RX'd)* *2 Rodadas* 15 Power Snatch (95/65) 15 Bar...

*SEGUNDA:* *Força:* Snatch Balance *Freedom (RX'd)* *5 Rodadas* 300m Run 8 Hang Squat Cleans (155/105) 4 Wall Walks

*SEXTA:* *OPEN 25.2* *OPEN 25.2* *For time:* • 21 pull-ups • 42 double-unders • 21 thrusters (weight 1) • 18 chest-to-bar pull-ups • 36...

*QUARTA:* *Técnica & Força:* Hang Power Snatch + Over Head Squat (OHS) *WOD: Pistons* *Freedom (RX’d)* *15:00 AMRAP* 10 Hang Power...

*TERÇA:* *Força:* Shoulder Press *WOD: Oilers* *Freedom (RX’d)* *5 sets:* 50 Double Unders 20 Kettlebell swings 24/16kg 15 Toes to bar...

*SEGUNDA:* *Técnica & Força:* Power Clean & Cluster *WOD: - Supersonics* *Freedom (RX’d)* 400m Run *diretamente* *3 Rounds* 10 Power...

*Open 25.1* *As many rounds and reps as possible in 15 minutes of:* 3 lateral burpees over the dumbbell 3 dumbbell hang...

*TERÇA:* *Força:* Front Squat *WOD – BOROMIR* *Freedom (RX’d)* *5:00 AMRAP* 10 Power Cleans (95/65) 10 Hand Release Push Ups 15 Air...

*SEGUNDA:* *Força:* Hang Power Snatch *WOD: “DIANE BAILEY”* *Freedom (RX’d)* 21-15-9 Deadlift (275/185) Strict Handstand Push Ups *This...

*SEXTA:* *Força:* Heavy Single Pause Push Press *WOD:* Open 21.3 *WOD: Open 21.3* *Freedom (RX'd)* *Para tempo total:* 15 Front Squats...

*QUINTA:* 3 Options: LPO *ou* HYROX *ou* IRON 1,2 & 3

*QUARTA:* *Força:* Heavy Single Pause Front Squat *WOD: Telluride* *Freedom (RX'd)* *A cada 3min (5 séries)* 5x15m Shuttle Runs ou 12/10...