Boa Tarde Pessoal,
WOD 171 – 2021
Técnica do Dia – Skills Wods
| 20 | lying lombar rotation |
| 1′ | kneeling hamstring stretch |
| 15 | glute bridge |
| 10/10 | Mc Gill curl up |
| 10/10 | bird dog |
| 45”/45” | side plank |
| 1′ | superman hold |
| 15 | superman |
| ****** | |
| 10′ – 15′ | – Deadlift: |
| points of performance | |
| load prepare |
Treino do Dia
| Heavy day – max load to: | ||
| 3 R.M. | deadlift* | ERR 10 |
| (cap: 15′) | ||
| Goal: ERR 9.5 to 10 | ||
| *controlled; not bouncing | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)