Bom dia Pessoal,
WOD 109 – Pré RETORNO
Técnica do Dia – Skills Wods
| wrist mobility | ||
| 20” | sh. Blade stretch | |
| 12 | bear roll | |
| – 2 rounds: | ||
| 10” + 5 + 3 | hollow pos. + hollow rock + v-up | pvc |
| 10” + 8 | arched pos.+ arch rock | pvc |
| 10 | pvc hang p. clean | pvc |
| ************************ | ||
| – 3 rounds: | ||
| 1 + 3 | sq. clean + front squat | ERR 5-6 |
| 5 | kipping |
Treino do Dia
| 3 rounds for time: | |
| 8 | HSPU |
| 8 | T2B |
| 8 | hang p. clean |
| (Cap: 8′) | |
| PSE: 5 – 6 | |
| ********* | ***************************** |
| AMRAP 9′: | |
| 8 | HSPU |
| 12 | V-up |
| 5/5 | kb clean |
*Cool down:
| glute stretch (cross leg) |
| quad strech |
| spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com