Bom dia Pessoal,
WOD 127 – Pré RETORNO
Técnica do Dia – Skills Wods
| 60” | ankle mobility | |
| 10 each | legs swing | |
| 10 | russian baby maker | |
| 10 | air squat pause | |
| 15 | pvc fr. Squat | |
| 5 | pvc ‘sq. Clean | pvc |
| 30 | skip | |
| 20 | m. climb dynamic (fast) | |
| *************** | ||
| 10′ | run skills | |
| 10′ | sq. Clean + fr. Squat | load prepare |
Treino do Dia
| – 3 rounds: (PSE: 3-4 p/ corrida) | |
| 400m | run* (pace controlado) |
| * manter ritmo padronizado-constante, sem “tiro”! | |
| Caso o tempo das corridas não se mantenha, | |
| interrompa o treino. | |
| Goal: entre 2′ e 2’30” máximo. | |
| 2′ | rest between runs |
| Depois, | |
| 5′ to | 3 RM fr. Squat |
| (CAP total: 18′) | |
| ************************************* | |
| – 3 rounds of AMRAP 2′ | |
| 40 | mountain climb (dynamic) |
| 20 | split jumping jack |
| 2′ | rest |
| (total time: 10′) | |
*Cool down:
| bretzell |
| lumbar & glute stretch |
| foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com