Bom dia Pessoal,
WOD 129 – Pré RETORNO
Técnica do Dia – Skills Wods
| 20 | ankle flexions | |
| 10 | downward dog | |
| 45” | pigeon | |
| 15 | jumps | |
| 10 | hollow rock | |
| 10 | arch rcok | |
| 10 | p. clean & jerk | pvc |
| ************* | ||
| p. clean & jerk | PSE 4 | |
| D.U. |
Treino do Dia
| – EMOM 12′ (3x) | ||
| 20 a 30 | D.U. | S.U. |
| 12 + 12 | hollow rock + arch rock | |
| 5 | p. clean & jerk | (PSE 3-4) |
| 1′ | rest | |
| Depois, | ||
| 5′ to | 3 RM Press | 3 RM |
| PSE: 3 | ||
| (total: 17′) | ||
| ********************** | ||
| – EMOM 8′ (4x) | ||
| 30 | jumping jack | |
| 5 / 5 | kb clean & jerk | kb |
*Cool down:
| bretzell |
| lumbar & glute stretch |
| foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com