Treino do Dia – Sabado – 14 de Agosto de 2021

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:

Clean up equipment/space

Stretchs and Mobility

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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)