Bom dia Pessoal,
WOD 128 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” | kneeling spine + sh. stretch | |
| 30” | kneeling sh. blade stretch | |
| 10/10 | back scorpion | |
| 5 | swan | |
| 10 | push up | |
| 15 | air squat | |
| *************** | ||
| 3x | 1 snatch high pull + 1 p. snatch+ 1 hang p. snatch | ERR até 7 |
| 3x 1 | 1 power snatch | heavy single |
| practice: | ||
| butterfly | ||
| kipping |
Treino do Dia
| – EMOM 9′ (3x) | ||
| 5 + 5 | kipping + pull up | *kipping + pull |
| 8 – 10 | push up | |
| 12 – 15 | air squat | |
| PSE: 2-3 | ||
| ***************** | ||
| – EMOM 15′ (3x): | ||
| 10 | prone raise + press | pvc |
| 10 + 10 | arch rock w/ pvc + hollow rock w/ pvc | pvc |
| 10 | push up | |
| 15 | air squat | |
| 1′ | rest | |
*Cool down:
| bretzell |
| lumbar & glute stretch |
| foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com