Bom dia Pessoal,
On Line WOD 10
Técnica do Dia – Skills Wods
2 Rounds
10 + 10” superman + arhced hold
10 acrh rock
5/5 one arm OHS free
3 plate Deadlift
3 plate squat
3 plate clean
Treino do Dia – EMOM 15’00”
4 Rounds of
6/6 one arm object OHS
12 plate Squat Clean
25 arch rock
1′ Rest
Treino Extra – Desafio 18
Amrap 6’00’’
10 Plate Thruster ( 5 / 10 kg)
5 Sprawl
15 Double under / 30 Single Under orJumping Jacks
Rest 2’00’’
Amrap 6’00’’
10 Plate Thruster ( 5 / 10 kg)
5 Sprawl
15 Double under / 30 Single Under orJumping Jacks
total time wod 14’00’’
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com