Bom dia Pessoal,
WOD 47 – 2021
Técnica do Dia – Skills Wods
| 1′ | Deep Squat Hold | |
| 1′ | Wall Slide | |
| 1′ | Roll up |
| Mini Round | ||
| 2 rds | ||
| 10 | Tuck Jump | |
| 5 | Partial V ups | |
| 5 | V ups | |
| 10 | Air Squats | |
| 10 | V ups |
Treino do Dia
| For Time – Chipper | ||
| 150 | Air Squats | |
| 50 | V ups | |
| 120 | Air Squats | |
| 40 | V ups | |
| 90 | Air Squats | |
| 30 | V ups | |
| Time Cap: 15′ | ||
| PSE: 15 | ||
| PACE: Reach | ||
| Goal: AFAP | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
5 sets Press | |
| 5 reps | 40,00% | |
| 5 reps | 40,00% | |
| 5 reps | 50,00% | |
| 5 reps | 50,00% | |
| 5 reps | 60,00% |
Strenght 2 |
5 sets Deadlift | |
| 5 reps | 40,00% | |
| 5 reps | 40,00% | |
| 5 reps | 50,00% | |
| 5 reps | 50,00% | |
| 5 reps | 60,00% |
Stamina 1 |
20 rds |
| 20” cal Bike | |
| 10” rest | |
| total 10′ |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)