Bom dia Pessoal,
WOD 32 – 2021
Técnica do Dia – Skills Wods
| Ankle mobility | 2′ | |
| 30”/30” | Samson stretch | |
| 5/5 | Spider Stretch | |
| 10 | Russian Baby Maker | |
| 5/5 | Cossack Squat | |
| 20 | Mountain Climber alt. | |
| 20 | Squat Therapy | slow pace |
| ****** | ****** | ****** |
| Skill | 10′ | |
| build up | Back Squat | |
| 10 | Bar | |
| 8 | 50 % | |
| 6 | 60 % | |
| 4 | 70 % | |
| 3 | 80 % |
Treino do Dia
| Heavy Day – Every 3′ do 1 Set of 3 reps | ||
| 3 – 3 – 3 – 3 – 3 | Back Squat | 80% |
| Total Cap: 15′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: Unbroken Sets | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)