Boa Tarde Pessoal,
WOD 122 – 2021
Técnica do Dia – Skills Wods
| 10 | back scorpion | |
| 10 | iron cross | |
| 10 | spider | |
| 45” | pigeon | |
| 60” | spine torac. Mobility foam roll | foam roll |
| 30” | pvc sh. Rotation | pvc |
| 60” | ankle mobility | |
| 10 (3″) | OHS pause | pvc |
| ***** | ||
| – 2 rounds | ||
| 30 | jumping jack | |
| 30 | S.U. | |
| 5 | OHS | barbell |
| 5 | abmat sit up |
Treino do Dia
| – 3 Rounds for time: | ||
| 10 | OHS | 27/ 40; * |
| 35 | D.U. | SC: 70 S.U. |
| 10 | ab mat sit up | |
| 100m | run | |
| Cap: 8′ | ||
| PSE: > 15 | ||
| PACE: Forever/ Sustain | ||
| ************* | ||
| – ONLINE: | ||
| – 3 rounds for time: | ||
| 10/10 | kb snatch | Kb |
| 20 | pvc OHS | pvc |
| 15 | burpees | |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)