Bom dia Pessoal,
WOD 46 – 2021
Técnica do Dia – Skills Wods
| 60” | foam roal: glute/hip – quad – leg | |
| 45” | pigeon | |
| 15 | downward dog | |
| 10 | SAW | |
| 30” | sh. Rotations | pvc |
| 10 | OHS + press button | pvc |
| 4x | 1 sn. Pull + 1 hang snatch + 2 OHS | heavy single |
| 10′ | kipping / K2C / K2R / K2E / T2B | |
Treino do Dia
| – AMRAP 3′ (3 sets)*: | ||
| 8* | OHS | 25/ 35 |
| 8* | T2B | |
| 1′ | rest | |
| * a cada AMRAP, aumentar 2 reps. | ||
| (8 reps no primeiro, 10 reps no segundo e 12 reps | ||
| no terceiro AMRAP) | ||
| PACE: reach | ||
| PSE: >= 16 | ||
| Total time: 11′ | ||
| ************** | ||
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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