Bom dia Pessoal,
On Line WOD 65
Técnica do Dia – Skills Wods
1 rounds of
. 5 SWAN TO TOE TOUCH
. 5/5 SPIDER
. 5/5 SCORPION
. 5/5 SPINE/SHOULDER ROTATION (DEEP SQUAT)
. 10 PASS THROUGH
. 10 OHS
*3 REPS EACH WOD EXERCISES
Treino do Dia
A) AMRAP 5’
. 5/5 KB SQ. SNATCH (*KB SNATCH + OHS)
. 10 DIPS
*REST 1’
B) FOR TIME (CAP 5’):
. 4/4 – 3/3 – 2/2 KB SNATCH
. 9 – 7 – 5 DIPS
(TOTAL TIME: 11’)
- COOL DOWN:
. BRETZEL
. LATS SPINE ROTATION
Treinos Acessórios – 06 a 11 de julho 2020
– 1) CAP TIME: 7’:
. * 50 Kettlebell Russian Swing + 50 KB AMERICAN SWING *
*(TODA VEZ QUE SOLTAR, REALIZAR 3 “INVERTED BURPEES”)
– 2) CAP TIME 7’:
. 50 PIKE LEGS LIFT
. add 2’ in L-SIT (CHAIRS)
– 3) CAP TIME 4′:
. 75 STICK CLUSTER
– 4) EMOM 5’:
. 18 BURPEES
– 5) CAP TIME 6’:
. 10/ 10 TURKISH GET UP (+1 WIND MILL ON TOP EACH REP)
que esse Mês de Julho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com