Treino do Dia – Quinta Feira – 26 de Novembro de 2020

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