Bom dia Pessoal,
WOD 77 – 2021
Técnica do Dia – Skills Wods
| 2′ | Wrist Mobility | |
| 2′ | Ankle Mobility | |
| 10 | Downward dog toes touch alternating | |
| 100m | Run | |
| 10 | Knees Push up | |
| 200m | Run | |
| 10 | Push up | |
| 300m | Run | |
| 10 | Pike Push up | |
| ****** | ****** | ****** |
| HSPU Skills | ||
| 3′ ( 10” each) | Handstand Hold | options |
| 1 – 2 ( 10” + 2) | Box Hold + HSPU | |
| 2 x 3 | HSPU Kip | |
| 1 -2 (2 – 3x) | Deficit HSPU | Attempts |
Treino do Dia
| For Time | ||
| 400m | Run | 2′ |
| 10 | Deficit HSPU | |
| 400m | Run | 2′ |
| 15 | Strict HPSU | |
| 400m | Run | 2′ |
| 20 | Kipping HSPU | |
| Time Cap: 15′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
| Strenght 1 | For Load and Reps | |
| 5 | Deadlift | 50,00% |
| 3 | Deadlift | 60,00% |
| 2 | Deadlift | 70,00% |
| 3×1 | Deadlift | 75 to 85% |
| 3+ unbroken | Deadlift | 90,00% |
| Strenght 2 | For Load | |
| 5 | Front Squat | 60,00% |
| 3 | Front Squat | 60,00% |
| 2 | Front Squat | 70,00% |
| 3×1 | Front Squat | 75 to 85% |
| 3+ unbroken | Front Squat | 90,00% |
| Skill 1 | 5 sets of | |
| 20 | GHD Sit up | |
| 5 | Ring Muscle ups |
| Stamina 1 | Amrap 20′ |
| 10 | Cal Bike |
| 15 | Cal Row |
| 200m | Run |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)