Bom dia Pessoal,
Treino Extra – Desafio 22
- FOR TIME “CHIPPER” (CAP: 10′)
. 50 SQUAT JUMP
. 40 ROWER SIT UP ELEVATED
. 30 PUSH UP SHOULDER TAPS
. 20 ARCH ROCK
. 10 SPRAWL JUMP
On Line WOD 17
Técnica do Dia – Skills Wods
- 2 ROUNDS
. 10” M. CLIMB SPINE ROTATION (EACH SIDE)
. 10” SAMSON STRETCH
. 5 AIR SQUAT PAUSE 3”
. 5 PUSH UP H.R.
- 1 round
. 5 + 5 PLATE SQ. CLEAN + FR. SQUAT
. 3 PUSH UP WEIGHTED
Treino do Dia – AMRAP
- 2 ROUNDS OF AMRAP 6′:
- AMRAP 6′:
. 8 PLATE SQ. CLEAN
. 8 BURPEE OVER PLATE
*REST 2′
- AMRAP 6:
. 12 PLATE FR. SQUAT
. 6 PUSH UP WEIGHTED (PLATE)
(TOTAL: 14′)
Treinos Extras May 11 to 16 – 2020
Aerobic
For Time – choose
1 or 2 in any order
2x 1000m Row
2x 40 Cal Bike
2x 70 Double / 140 Single Under
Strenght
3 rounds of 5 to 10 reps
Kettlebell Split Kneeling Press ( 12 / 16 kg)
KB High Pull ( 16/24 kg)
KB Front Squat Double ( 12 / 16kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
10 Box Pike Push up
15″ Ring Dip Hold
10 Ring Push up Turn over
3/3 Windmill (12/16kg)
Rest 1’00” between rounds
que esse Mês de Maio seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com