Boa Tarde Pessoal,
WOD 165 – 2021
Técnica do Dia – Skills Wods
4′ | Foam roll: quads & hip flexor | |
1’/1′ | kneeling hamstring stretch | |
10 | roll over | |
3x 10” | moutain climber stretch | |
10m | moutain | |
***** | ||
– 2 rounds | ||
10 | “beat” swing w/abmat between legs | |
5 | strict hanging legs | |
15 | air squat | |
3x 3 | double kb squat | load prep. |
T2B |
Treino do Dia
– 3 sets of AMRAP 3′: | ||
8 | T2B* | Sc: K2R |
8 | double Kb squat | 12/ 20; # |
1’30” | rest | |
(Total time: 13’30”) | ||
*Rx: pode substituir por 4 B.M.U. = | (performance) | |
Goal: 9 rounds + | ||
PSE: > 15 |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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