Boa Tarde Pessoal,
WOD 118 – 2021
Técnica do Dia – Skills Wods
| 10 | swan | |
| 3x 10” | mountain climber stretch | |
| 45” | kneeling hamstring stretch | |
| 30” | lats/shoulder stretch | |
| 10 | back scorpion | |
| 10 | push up | |
| 15 | air squat | |
| – 2 rounds: | ||
| 10 | med ball clean | |
| 5 | kipping bar | |
| 3 | push up h.r. | |
| *********** | ||
| Wall ball |
Treino do Dia
| Metcon 15′ = 3 rounds of “every 5 minutes”: | ||
| 30 | wall ball | 14/ 20lbs; * |
| 20 | pull up | Sc: kipping + pull |
| 10 | push ups h.r. | |
| PACE: Reach | ||
| PSE: > 15 | ||
| ************ | ||
| – ONLINE: | ||
| 3 rounds: every 5′: | ||
| 10/10 | kb thruster | kb |
| 20 | superman | |
| 10 | push up h.r. | |
| (total: 15′) | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)