Arena Limit

Sábado será se aulão!🚀💪

Rio, 05/05/2026

Wod: 2582

A) WARM UP

Hip/thoracic mobility 6/6
Muscle clean 4/3
Power clean 4/3
Squat Clean 4/3
Push Press 4/3

B) METCON

Grace TC 5’

C) METCON

3 RFT - T.C 30

600m Run

60 D.U

20 Burpee Broad Jump

20 B.J.O

20 Wall Ball

A chuva aqui não espanta a galera! Treinão top hoje!💪🚀🚀🔥

Feriado de aulão! Vamos!🚀 🚀

Rio, 03/06/2026

Wod: 2581

A) WARM UP - 2x

Ankle stability 10/10
Pike push up 6
Ring row 8
Jump squat 10

B) METCON

EMOM 15’

1’ H. Dumbell sn**ch 16
2’ Step up with Dumbell 12
3’ B. Sit up 20
4’ OH Lunge 5m/5m
5’ rest

C) METCON

AMRAP 20’

4 Pull Up
6 HSPU
8 T2B
10 B.J.O

Rio, 01/06/2026

Wod: 2579

A) WARM UP (2x)

Sprowl 8
Long plank 20”
Thruster with plate 8
Ankle mobility with plate 20”/20”

B) METCON

EMOM 12’

2x

M1 - Run 100 m
M2 - Burpee to plate 10
M3 - Run 100 m
M4 - Zombie crunch 15
M5 - Run 100 m
M6 - GTOH 20

C) METCON

FOR TIME - T.C 15’ (Wod teste)

50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Push Presses
10 Cluster

50Kg/35Kg

Treinão top de sábado! 💪 ❤️🚀

freguesia

Sábado de aulão! Vamos!🚀 🚀

Rio, 29/05/2026

Wod: 2577

A) WARM UP 2-3x

10 Scapular push up
6 Push up
12 Squat rotation
100m Run

B) METCON

Every 6’ for 18’

600m Run

C) METCON

EMOM 16’

0’ - 40 D.U

1’ - 8 Burpee Broad Jump

2’ - 12 B.J.O

3’ - 16 Wall Ball

freguesia

Rio, 28/05/2026

Wod: 2576

A) WARM UP - 2x
Cat camel 10
Renegade Row 8/8
Posterior Stretch 15”/15”

B) STRENGTH

Deadlift/ktb Uni Row
1x5 (60%)
1x3 (75%)
3x2 (90%)

Knee flex/ext w/med ball 3x10
Pronated ring row 3x10

C) METCON

FOR TIME - T.C 10’

American Swing
10-20-30-20-10
Farm Carry
100m