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