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 |
********* | ******************** | |
5/5 | (kb bent row) | |
*************** | ||
5′-10′ | pull up | |
5′ | box jump |
Treino do Dia
EMOM 8′ (4x): | ||
10 | box jump | 50/ 60cm; * |
8 | pull up | *jumping |
PSE: > = 7 | ||
******** | ******************************** | |
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