Bom dia Pessoal,
WOD 193 – 2021
Técnica do Dia – Skills Wods
| 10 | swan + downward dog |
| 10/10 | SLDL |
| 15 | air squat |
| 20+20 | arch rock + hollow rock |
| 1′ | pvc shoulder Rotation |
| 10 | pvc lunge + pass through |
| 10 | pvc ohs |
| 10 | pvc hang snatch |
| ******** | |
| – Complex: | |
| 15′ | 1 sn. Pull + 1 hang sq. Snatch + 2 Ohs |
Treino do Dia
| AMRAP 3′ each: | ||
| 3′ | row (max distance) | |
| 1′ | rest | |
| 3′ | bike (max cal) | |
| 1′ | rest | |
| 3′ | burpee target | |
| (Total time: 11′) | ||
| PSE: < = 15 | ||
| PACE: Sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)