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)