Bom dia Pessoal,
WOD 20 – 2021
Técnica do Dia – Skills Wods
| 30” / 30” | Pigeon Stretch | 10′ total |
| 5 / 5 | Spider Stretch | |
| 10 com 2” each | 90 / 90 Stretch hold | alternated |
| 10 | Russian Baby Maker | |
| 10 / 10 | Lunge rotation | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Wod Exercises | ||
| Skills / Scale options | ||
| In Wod order |
Treino do Dia
| 2012 Chipper Light – For Time | ||
| 10 | Over Head / Front Squat | 27 / 42 kg |
| 10 | Box Jump Over/ step | 50 / 60cm |
| 10 | Thruster | 27 / 42 kg |
| 10 | Power Clean | 27 / 42 kg |
| 10 | Toes To Bar/ k2r/ sit up | |
| 10 | Burpee Muscle Up | Any burpee |
| 10 | Toes To Bar/ k2r/ sit up | |
| 10 | Power Clean | 27 / 42 kg |
| 10 | Thruster | 27 / 42 kg |
| 10 | Box Jump Over/ step | 50/60 cm |
| 10 | Over Head / Front Squat | 27 / 42 kg |
| Cap 20′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: Every Round Unbroken | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)