Boa Tarde Pessoal,
WOD 129 – 2021
Técnica do Dia – Skills Wods
| 10 | swing legs | |
| 1′ each | foam roll: glute-hip flex- aductor-lats | |
| 12 | Saw | |
| 10 | Swan | |
| 10 | iron cross | |
| 10 | shoulder circundation | |
| 2x 15 | superman | |
| 2x 5/5 | hollow position to arch position | |
| 2x 5 + 5 | roll over + V-up | |
| 2x 5 | kipping | |
| ***** | ||
| 10′ | 3 hang sq. Clean | ERR 7 |
| 3 a 5 reps | thruster | wod load |
Treino do Dia
| – 5 ROUNDS FOR TIME: | ||
| 7 | thruster | 25/ 42; * |
| 9 | T2B | Sc: K2R |
| 9 | box jump | |
| (Cap: 10′) | ||
| PSE: >= 15 | ||
| PACE: reach | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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