Treino do Dia – Quarta Feira – 25 de Novembro de 2020

Bom dia Pessoal,

WOD 111 – Pré RETORNO

 

Técnica do Dia –  Skills Wods

15 ankle flexions
10 power position + triple extension
10 vertical jump (pause)
15 shoulder circle
15 superman + prone raise + press pvc
10 hollow start position w/ pvc
10 arch rock w/ pvc pvc
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5/5 (kb bent row)
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5′-10′ pull up
5′ box jump

Treino do Dia 

 EMOM 8′ (4x):
10 box jump 50/ 60cm;   *
8 pull up *jumping
PSE: > = 7
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4 rounds for time:
10 squat jump
8/8 kb bent row
20 arch rock

*Cool down:

glute stretch (cross leg)
quad strech
spine + rotation

Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com