Bom dia Pessoal,
WOD 5 – 2021
Técnica do Dia – Skills Wods
| 10 | back scorpion | |
| 10 | iron cross | |
| 10 | prone raise: “Y + W” | |
| 10 | good morning | pvc |
| 5 | back squat | pvc |
| 1 + 1 + 10 | power clean + jerk + back squat | pvc |
| ********** | ||
| 2x 1+ 1+ 1 + 5 | power clean + jerk + back squat | barbell |
| power clean + jerk + back squat | ERR 4 a 5 | |
| ********* | ||
| Online: | ||
| 10 | kb behind the neck squat | kb |
Treino do Dia
For Quality: |
| 3x 8 | back squat (saindo do chão) | “livre” |
| Then, | ||
| 1000m | row/ (bike) | |
| (cap: 15′) | ||
| PSE: 4-5 | ||
| *************** | ||
On line |
– Tabatas – 2 protocols = (16x 20” on x 10” off): |
|
| kb goblet squat | kb | |
| 2′ | rest | |
| jumping jacks |
*Cool down:
| Foam Roll |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)