Bom dia Pessoal,
WOD 34 – Pré RETORNO
Técnica do Dia – Skills Wods
| – 2 rounds: | ||
| 15” | hollow hold | |
| 15” | arched hold | |
| 10 | hollow rock | |
| 10 | arch rock | |
| 15 | air squat | |
| 5 | push up | |
| 5 | thruster | barbell/ plate |
| 5 | rowing superman (w/ towel)* | *only OL |
| ********* | *********************** | |
| – Practice: | ||
| wall ball | ||
| pull up (strict; kipping…) |
Treino do Dia
| – EMOM 12′ (4x) | ||
| up to 10 reps | pull up | (strict or kip) |
| 10 – 15 | wall ball | |
| 1′ | rest | |
| PSE: 6 – 7 | ||
| ********* | *********************** | |
| – EMOM 16′ (4X): | ||
| 10 – 15 | rowing superman (w/ towel) | |
| 10 – 15 | push up | |
| 15 – 20 | plate thruster | plate |
| 1′ | rest | |
*Cool down:
| lombar rotation |
| cat/camel |
| quad stretch |
que neste 2º MÊS de aulas presenciais e online simultaneas,
tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com