Bom dia Pessoal,
WOD 118 – Pré RETORNO
Técnica do Dia – Skills Wods
| 30” | kneeling spine stretch | |
| 30”/30” | kneeling sh. Blade stretch | |
| 12 | back scorpion | |
| – 2 rounds: | ||
| 10 | hollow rock | |
| 10 | arch rock | |
| 5 | v-up | |
| 5 | push up | |
| *************** | ||
| – 3 rounds: | ||
| 1 cluster + 3 thruster | “livre” | |
| 2 kipping + 2 C2B/ pull up(pull)* + 1 B.M.U./(T2B*) | *SC |
Treino do Dia
For time: |
||
| 55 | pull ups | SC: kipping+pull |
| 55 | wall ball | 14/ 20 lbs |
| 55 cal | row/ bike | |
| 55 | push ups | |
| (CAP: 18′) | ||
| PSE: >=6 | ||
| *********************** | ||
ONLINE |
– For time: |
|
| 30 | V-up | |
| 30 | hollow rock | |
| 60 | kb swing | |
| 60 | push ups | |
| (CAP: 14′) | ||
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com