Bom dia Pessoal,
WOD 112 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” | pigeon | |
| 30” | hamstring stretch (box) | |
| 10/10 | sldl | |
| – 2 rounds | ||
| 10 | air squat | |
| 2x 20” + 3 | handplank + push up “tempo” | |
| 10 | deadlift | barbeell /(kb) |
| ***************** | ||
| 2x 3 a 5 | (kb goblet thruster) | |
| **** | **************** | |
| 3x 4 | Deadlift | ERR 5-6 |
Treino do Dia
| AMRAP 9′: | ||
| 9 | deadlift | 70% B.W. |
| 11 | wall ball | 14/20 lbs; * |
| 13 | push up | |
| PSE: 4 – 5 | ||
| ****** | ************************** | |
| – 3 rounds for time: | ||
| 20 | kb deadlift | |
| 10 | kb goblet thruster | |
*Cool down:
| glute stretch (cross leg) |
| quad strech |
| spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com