Bom dia Pessoal,
WOD 15 – 2021
Técnica do Dia – Skills Wods
| 10 | shoulder circles | |
| 12 | prone raise | pvc |
| 15 | push up | |
| 15 | air squat | |
| 10 | pvc jerk | pvc |
| 5 | burpee | |
| 4x 10” | handstand | |
| ************ | ||
| 3x 3 a 5 | HSPU | (Rx: strict)/ Sc: pike |
| 3x 3 | jerk | ERR até 7 |
Treino do Dia –
| 21-15-9 reps for time: | ||
| jerk | 65% a 70% da técnica | |
| burpee | ] | |
| PSE: 8 | ||
| (Cap: 7′) | ||
| ********* | *************** | |
| 3 rounds for time: | ||
| 20 | plate push press | plate |
| 15 | burpee | |
| (cap: 7′) | ||
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)