Bom dia Pessoal,
WOD 192 – 2021
Técnica do Dia – Skills Wods
| 20 | air squat | |
| 20 | lateral lunge | |
| 20 | cossack squat | |
| 20 | russian baby maker | |
| 10/10 | mountain climber + spider | |
| 10/10 | one leg shoulder bridge | |
| 10/10 | iron cross | |
| 10/10 | back scorpion | |
| 20 | swan + downward dog | |
| 10 | push up | |
| **************** | ||
| practices kb swing | load wod | |
| 5 | back swing | |
| 5 | russian swing | |
| 5 | american swing |
Treino do Dia
| – 6 rounds for time: | ||
| kb swing | 16/24 kg; * | |
| burpee over kb | ||
| 0′ ao 5′ | 5 – 4 – 3 – 2 – 1 | |
| 5′ ao 10′ | 6 – 5 – 4 – 3 – 2 | |
| 10′ ao 15′ | 7 – 6 – 5 – 4 – 3 | |
| 15′ ao 20′ | 8 – 7 – 6 – 5 – 4 | |
| 20′ ao 25′ | 9 – 8 – 7 – 6 – 5 | |
| 25′ ao 30′ | 10 – 9 – 8 – 7 – 6 | |
| PSE: > =17 | ||
| Total time: 30′ | ||
| PACE: Sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)