Boa Tarde Pessoal,
WOD 111 – 2021
Técnica do Dia – Skills Wods
| 45”/45” | Samson |
| 10 | swan + downward dog |
| 30”/30” | kneeling lats stretch + rotation |
| 3x 10” each | hollow position to arched posit. |
| 2x 20 + 20 | pvc hollow rock + arch rock |
| 2x 10 | pvc v-up |
| 10 | prone raise + press |
| ******* | |
| 2x 10” | hanging bar |
| 2x 3 a 5 | hanging legs |
| 2x 3 a 5 | kipping |
| T2B | |
| pull up |
Treino do Dia
| Max. reps unbroken (RML ginástica) | ||
| max reps unbroken | T2B | |
| 2′ – 3′ | rest | |
| max reps unbroken | pull up | |
| Cap: 5′ | ||
| PSE: 19 – 20 | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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