Boa Tarde Pessoal,
WOD 121 – 2021
Técnica do Dia – Skills Wods
| 10 | swing legs |
| 10/10 | SLDL |
| 10/10 | deep squat + spine rotation |
| 10 | Swan + downward dog |
| 10 | box step up |
| – 2 rounds: | |
| 5 | sprawl jump |
| 15 | hollow rock |
| 15 | arch rock |
| 5 | box jump |
| ***** | |
| 3x 10 | strict pull up |
| 10′ to: | DB snatch |
| DB devil press |
Treino do Dia
| For time: | ||
| 30 | DB snatch | 15/ 22,5; * |
| 25 | box jump | |
| 1′ | rest | |
| 20 | DB devil press | 15/ 22,5; * |
| (Cap: 11′) | ||
| PACE: Sustain | ||
| PSE: “livre” | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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