Boa Tarde Pessoal,
WOD 137 – 2021
Técnica do Dia – Skills Wods
| 12 | iron cross | |
| 60” | pigeon | |
| 30” | kneeling lats stretch + rotation | |
| 10 | Swan | |
| *** | ||
| – 2 rounds | ||
| 15 | arch rock | |
| 15 | hollow rock | |
| 10 | push up | |
| 10 | prone raise + press | pvc |
| *********** | ||
| – EMOM 9′ (3x): | ||
| 8 – 12 | burpees | |
| 10 | med. Ball clean | 14/ 20 |
| 1′ | rest |
Treino do Dia
| – 3 rounds to try: | ||
| 500m | row | “P.R.” |
| (rest 3′ to 5′ between sets) | ||
| PSE: 19-20 | ||
| Cap: 16′ | ||
| Goal: F: < = 1’59” / M: < 1’45” | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)