Boa Tarde Pessoal,
WOD 99 – 2021
Técnica do Dia – Skills Wods
– 2 rounds: | |
20 | ankle flexions |
10 | legs swing |
5/5/5/5 | shoulder circundation |
20 | skip |
20 | jumping jack |
15 | holow rock |
15 | arch rock |
***** | |
– EMOM 4′: | |
3 a 6 | strict pull up |
Treino do Dia
– Every 3 minutes do (for 4 sets): | ||
200m | run | |
10 | pull up | Sc: jump pull up |
(total time: 12′) | ||
Goal: “unbroken” – AFAP |
*Cool down:
Stretchs and Mobility |
Treino do Dia – Home Version -KB Available
– Every 3 minutes (4 sets): | ||
40 | mountain climber “runner” | |
30 | jumping jack | |
15 | pvc superman + prone press | pvc |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)