Bom dia Pessoal,
WOD 54 – 2021
Técnica do Dia – Skills Wods
| 2 rounds | ||
| 90” | Row cal | |
| 10 | Air Squat | |
| 10 | Back Squat | Bar |
| 20” | Pike Stretch | |
| 10 e 10 | Single leg Pike up | |
| 30” | Handplank hold | |
| 5 + 10” | Ring Row + Hold | |
| ****** | ****** | ****** |
| 2 rds | ||
| 20” | Planked Wall Press | |
| 1 + 10” | Partial wall walk + hold | |
| 1 + 10” | Wall Walk | |
| 30” | Handstand Hold | |
| 5 | Back Squat | Load |
Treino do Dia
| Tabata Style Day – AMRAP 20” | ||
| 8 rounds each | ||
| 20” | ON | |
| 10” | OFF | |
| – | Back Squat | 25/42 kg |
| rest 1′ | ||
| – | L – Sit | floor |
| rest 1′ | ||
| – | Bent Over Row | 25/42 kg |
| rest 1′ | ||
| – | Handstand Hold | |
| rest 1′ | ||
| – | Row cal | |
| Time Cap: 25′ | ||
| PSE: 14 | ||
| PACE: Forever | ||
| Goal: Max Rep | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)