Bom dia Pessoal,
Treino Extra – Desafio 19
Buy in
3x 30”
Inverted Hand Plank
Then Chipper Style – For Time
40 One Arm Kettlebell Press
50 Kettlebell Globet Lunge
60 Abmat Sit up
Time cap 10’00”
On Line WOD 11
Técnica do Dia – Skills Wods
2 Rounds
. 10” HOLLOW POSITION
. 5 PRESS IN HOLLOW POSITION (FREE)
. 10 RUSSIAN TWIST
. 5 PUSH UPS + SHOULDER TAPS
Treino do Dia – METCON 15′
- 5 ROUNDS: EVERY 3′, DO:
. 10 PLATE PRESS IN HOLLOW POSITION
. 20 PLATE RUSSIAN TWIST
. 10 LATERAL PLATE PUSH UPS ALT.
TOTAL: 15′
Treinos Extras May 04 to 09 – 2020
Aerobic
For Time – choose
1 or 2 in any order
1x 1000m Row
1x 40 Cal Bike
1x 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