Bom dia Pessoal,
WOD – 2021
Técnica do Dia – Skills Wods
| 10 | Alter. Standing Quad Stretch | |
| 10 | Alter. Knee to chest | |
| 20 | arm circle forward | |
| 20 | arm circle backward | |
| 10 | Squat therapy Wall | |
| 10 | plank up and down | |
| 10 | air Squat | |
| 10 | Push up | |
| 20 | Walking Lunge | |
| 10 | Jumping Squat | |
| 10 | Hand release push ups | |
| 20 | Seated Leg Raises | |
| 200m | Jog | |
| Wod Test |
Treino do Dia
| Every 5′ For 3 sets – Partner Workout | ||
| 200m | Farmer Carry DB or KB | 12/16kg |
| then | ||
| AMRAP : | ||
| 5 | Deficit Push up | |
| 10 | Double DB/KB Squat | 12/16kg |
| Time Cap: 15′ | ||
| PSE: 14 | ||
| PACE: Forever | ||
| Goal: Quality | ||
Acessory Workout |
||
| 3 rounds for quality | ||
| 10 | A-T-Y Drill | |
| 10 | Wall Slides | |
*Cool down:
Stretchs and Mobility |
|||
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)