Bom dia Pessoal,
WOD 39 – 2021
Técnica do Dia – Skills Wods
| 5′ | foam roll | |
| 10 | shoulder circundations | |
| 60” | kneeling shoulder/spine mobility | |
| 10/10 | bird dog | |
| 2x 20/20 | pvc hollow + arch rocks | pvc |
| 10 | prone raise + press | pvc |
| 15 | pvc deadlift | pvc |
| ************ | ||
| 4x 4 | Deadlift | 80% do dia 11/2 |
| 10′ | C2B | |
Treino do Dia
| – AMRAP 6′: | ||
| 2-4-6-8-10… | C2B | SC: pull up; * |
| “ | deadlift | 60/ 90 kg; 45/ 70; # |
| PSE: >=17 | ||
| PACE: Send | ||
| ********** | ||
| – 5 rounds for time: | ||
| 15 | plate thruster | |
| 10 | burpee | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)