Boa Tarde Pessoal,
WOD 140 – 2021
Técnica do Dia – Skills Wods
| 30” | kneeling shoulder + lats stretch (arms on foam roll) | |
| 1′ | foam roll T-spine mobility | |
| 1′ | foam roll hip flex. | |
| 3x 20” | hollow hold w/ pvc | |
| 3x 20” | arched hold | |
| 10 | iron cross stretching | |
| 10/10 | bird dog | |
| ************* | ||
| Semana 1 | introduzir protocolo: 15′ | a cada semana, >5% |
| 3×5 | Deadlift | 65%-69% |
| (a cada semana, inverter com fr. Squat e Press) | ou ERR 7 | |
| 3′-5′ | hanging gymn. Practice |
Treino do Dia
| – 5 sets – Every 2’30” do: | ||
| 4 | strict pull up | * (ring row) |
| 6 | kip/butterfly pull up | SC: “half pull” |
| 8 | T2B | SC: K2R |
| (cap: 12’30”) | ||
| Goal: “unbroken” | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)