Bom dia Pessoal,
WOD 117 – Pré RETORNO
Técnica do Dia – Skills Wods
| 20 | m. climb |
| 5/5 | spider |
| 10 | double m. climb |
| 15 | glute bridge |
| 15 | air squat |
| 2x 5 | tuck jump |
| ********** | |
| 10′ | “specifics” |
Treino do Dia
9-15-21-27 reps for time: |
||
| burpee box jump | 50/ 60cm; | |
| kb swing | 16/ 24 kg; * | |
| (CAP: 16′) | ||
| PSE: >= 6 | ||
| ****** | ************************* | |
| ONLINE | ||
9 -15-21-27 reps: |
||
| burpee over the KB | kb | |
| plate thruster | plate | |
| (CAP: 16′) | ||
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com