Boa Tarde Pessoal,
WOD 155 – 2021
Técnica do Dia – Skills Wods
| 10/10 | bird dog | |
| 15 | superman | |
| 4′ | foam roll: lombar/ glute | |
| 10 | back scorpion | |
| 10 | crab reach stretch | |
| 15” + 10 | handplank to up & down | |
| 100 | jumpig jack | |
| 3′ | Row / bike | |
| 150 | S.U. | speed rope |
| 20 | deadlift | barbell |
| 2x 5 | dip (ring / box) | |
| 2x 5 | deadlift | 40% – 55% |
Treino do Dia
| – EMOM 16′ (4x) | ||
| 10 | deadlift | 55% a 60% |
| 35 a 50 | D.U. | 50 S.U.* |
| 9 a 12 | Ring dip / box dip | |
| 1′ | rest | |
| PSE: < 15 | ||
| Goal: PACE sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)