Bom dia Pessoal,
WOD 39 – 2021
Técnica do Dia – Skills Wods
5′ | foam roll | |
10 | shoulder circundations | |
60” | kneeling shoulder/spine mobility | |
10/10 | bird dog | |
2x 20/20 | pvc hollow + arch rocks | pvc |
10 | prone raise + press | pvc |
15 | pvc deadlift | pvc |
************ | ||
4x 4 | Deadlift | 80% do dia 11/2 |
10′ | C2B | |
Treino do Dia
– AMRAP 6′: | ||
2-4-6-8-10… | C2B | SC: pull up; * |
“ | deadlift | 60/ 90 kg; 45/ 70; # |
PSE: >=17 | ||
PACE: Send | ||
********** | ||
– 5 rounds for time: | ||
15 | plate thruster | |
10 | burpee |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)