Bom dia Pessoal,
WOD 14 – 2021
Técnica do Dia – Skills Wods
| 2′ | Ankle Stretch | 10′ total |
| 10 + 2” hold | Roll up stretch | |
| 10 | Regular Sit up | |
| 10 | Rower sit up | |
| 10 | Abmat Sit up | |
| 20 / 20 | split Jumping jack | |
| 40 | jumping jack | |
| 40 | SU / DU | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| clean build up | ||
| bar path | 5 Muscle | |
| bar path | 5 Power | *goal |
| bar path | 5 Squat | load |
| increase load | 5 x 2 rep* | wod |
Treino do Dia
| Awful Annie – For Time | ||
| 50 – 40 – 30 – 20 – 10 | ||
| Double Under | ||
| 50 – 40 – 30 – 20 – 10 | ||
| Abmat Sit up | ||
| 5 – 4 – 3 – 2 – 1 | 60/90 kg | |
| Clean | ||
| Cap 20′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: Cleans for quality | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)