Bom dia Pessoal,
WOD 16 – 2021
Técnica do Dia – Skills Wods
| 5′ | Shoulder / lats | |
| Mobility | ||
| 10 | Jumping Pull up | high |
| 10 | Jumping Pull up | Low |
| 10 | Pull scaps | |
| 10 | Ring ROW false grip | |
| 5 | Shoulder Press | Bar |
| 10 | Push Press | Bar |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Push Jerks Build UP | ||
| *goal | ||
| Bar path | Push Jerk | load |
| Up WOD | ||
| 3 – 3 – 3 – 3 – 3 * |
Treino do Dia
| For time – Light 2007 | ||
| 800/1000m | Row | 4’30 |
| then | ||
| 3 rounds for time | ||
| 25 | Pull ups | * jumping |
| 7 | Push Jerks | 35/62kg |
| cap 15′ | ||
| every 5′ ( 1 group of 5) | ||
| Novice star to the end, finish with the ROW | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)