Bom dia Pessoal,
WOD 19 – 2021
Técnica do Dia – Skills Wods
| 2′ | Shoulder / lats | 10′ total |
| Mobility | ||
| 2 set each | Pike / Straddle up | |
| 5/5 | One leg | |
| 10 | Alternated | |
| 5 | Double leg | |
| 10 | Downward dog | |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Partner skill | Bench Press | |
| 10 each | Elevated Push up | |
| 10 each | Floor Press | Bar |
| 5 to 10 each | Bench Press | 50% to BW |
| Rope | Skill | 5′ |
| 5/5 | Rope Row | |
| 2 | Lying to stand | |
| 5 | Rope L-sit | all extended |
| 1 | Any Rope Climb |
Treino do Dia
| Amrap 20′ | ||
| MAX | Bench Press | 50% to BW |
| MAX | Legless Rope Climb | from seated |
| PSE: 14 | ||
| PACE: Forever | ||
| Goal: For Quality and Fun | ||
| scale options | ||
| Reduce Load | ||
| Rope Climb | ||
| Lying to stand | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)