Bom dia Pessoal,
WOD 28 – 2021
Técnica do Dia – Skills Wods
| 10 | shoulder rotation | |
| 30” | spine stretch rotation | |
| 6/6 | spider | |
| 12 | bear roll | |
| 30” | samson | |
| 60” | ankle mobility | |
| 5′ | kipping (pull up/ C2B) | |
| 5′ | “butterfly”* (idem) | *Rx |
| 3x 3 | push press | até carga wod |
Treino do Dia
| Every 2′ (4 sets): | ||
| 7 | C2B | Sc: pull up; * |
| 9 | push press | 37/ 52 kg; # |
| max reps | box step up | 50/ 60cm |
| (total: 8′) | ||
| PSE: > = 15 | ||
| Pace: sustain | ||
| Goal: push press “unbroken” | ||
| ******************** | ||
| 3 rounds: | ||
| 10 | pvc hollow rock | |
| 10 | pvc arch rock | |
| 10 | pvc prone raise + press | |
| 10/10 | kb push press | |
| 20 | kb reverse lunge | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)