Bom dia Pessoal,
WOD 17 – 2021
Técnica do Dia – Skills Wods
| 15′ | Bring Sally Up Warm up | |
| plank up and down | ||
| 1′ rest | ||
| air squat | ||
| 1′ rest | ||
| push up / knee push up | ||
| 1′ rest | ||
| ********** | ||
| 10′ | load progression wod | |
| 1×10 | power clean | bar |
| 4×3 | (30/35/40/45kg); * | |
| (55/60/65/70kg); * |
Treino do Dia
| (Partner Wod) ‘AMRAP 4’ each: | ||
| 200m | run syncro | |
| 20 | power clean | 45/70kg; * |
| Máx. | box jump | 50/60cm; * |
| 1′ | rest | |
| 200m | run syncro | |
| 20 | power clean | 45/70kg; * |
| Máx. | sit-up syncro | |
| 1′ | rest | |
| 200m | run syncro | |
| 20 | power clean | 45/70kg; * |
| Máx. | hspu | *box |
| 1′ | rest | |
| 200m | run syncro | |
| 20 | power clean | 45/70kg; * |
| Máx. | burpee syncro | |
| 1′ | rest | |
| cap 20′ | ||
| PACE: Reach / PSE: >= 16 | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
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