Bom dia Pessoal,
WOD 65 – 2021
Técnica do Dia – Skills Wods
| 2 rds | ||
| 200m | Skill run | |
| 50m Low Skip+50m High skip | ||
| 100m Run | ||
| 15x | Banded Good morning | |
| 15 | Band Pull aparts | |
| 15 | Passthrought Band | |
| 15 | Roll up | |
| 15” | Hollow Hold Banded | |
| round 1 | 1′ calf foam roll | |
| round 2 | 1′ glutes foam roll | |
| ****** | ****** | ****** |
| 2 rds | 16/24kg | |
| 5 | KB Deadlift | |
| 5 | KB russian Swing | |
| 5 | KB American Swing |
Treino do Dia
| For time | ||
| 45 | KB Swing | 16 / 24 kg |
| 400 | Run | 2′ |
| 35 | KB Swing | 16 / 24 kg |
| 800 | Run | 5′ |
| 25 | KB Swing | 16 / 24 kg |
| 1200 | Run | 7′ |
| Total Cap: 25′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
| Goal: AFAP | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
||
| 5 | Strict Press | 50,00% |
| 3 | Strict Press | 60,00% |
| 2 | Strict Press | 70,00% |
| 1 | Strict Press | 75,00% |
| 8 | Strict Press | 80,00% |
Strenght 2 |
||
| 3 | Deadlift | 60,00% |
| 3 | Deadlift | 65,00% |
| 3×3 | Deadlifts | 70,00% |
| then | ||
| 1′ | MAX deadlift | 70,00% |
Skill |
7 rounds | complex |
| 7 | T2B / L2R | |
| 5 | Pull ul / Kip | |
| 3 | Bar Muscle / Pull up | |
| rest | 1’30 |
Stamina 1 |
For time | |
| 6 miles | Bike | 50 to 75 RPM |
| Start at 50 rpm, then every 1 mile, increase rpm by 5 rpm | ||
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)