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