Bom dia Pessoal,
Home WOD – 26
Técnica do Dia – Skills Wods
EMOM 5 to 10’
5 Air Squat
4 Jump Squat
1 Backpacker Cluster
2 Backpacker Over Head Lunge
Treino do Dia – “Lower Body”
5 rounds of
10 ( 1 Air Squat + 1 Jump Squat)
10 Backpacker Cluster ( 5 kg)
20 Backpaker Lunge Over Head ( 5 kg)
cap. 10’00’’
Treino Extra – Desafio 14
FOR TIME (Cap: 10’00’’)
ANNIE At Home
50 – 40 – 30 – 20 – 10
Abmat Sit up
100 – 80 – 60 – 40 – 20
Jumping Jack
On Line WOD 3
Técnica do Dia – Skills Wods
2 rounds of
10 Shoulder Bridge
8 KB Hip Shoulder Bridge
6 Vertical Jump
2x 5 Kettlebell one arm Swing
2x 3 Kettlebell Push Press
Treino do Dia – “Cicly,Pull and Push KB”
-AMRAP 5′
12 KB one arm Swing Left
9 KB Push Press Left
21 Jumping Jack
Rest
-AMRAP 5′
12 KB one arm Swing Right
9 KB Push Press Right
21 Split Jumping Jack
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com