Bom dia Pessoal,
WOD 120 – Pré RETORNO
Técnica do Dia – Skills Wods
| – Warm up (10′): | ||
| 5x | Swan + downward dog + hamstring str. | |
| 10/10 | bird dog | |
| 45”/45” | side plank | |
| 45” | arched position | |
| 45” | hollow position | |
| – 2 rounds: (5′) | ||
| 10 | deadlift | barbell |
| 30 | skip | |
| 2x 3 | deadlift (5′) | 65% e 100% (wod load) |
Treino do Dia
| – 3 rounds: | ||
| 400m | run | |
| 20 | deadlift | 57/84 kg; # |
| 400m | run | |
| 20 | DB hang snatch* | 16/ 24; # |
| *(pode trocar de mãos como quiser) | ||
| (CAP: 23′) | ||
| PSE: > = 7 |
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com