Boa Tarde Pessoal,
WOD 106 – 2021
Técnica do Dia – Skills Wods
10′ | Foam roll |
10 | iron cross |
30”/30” | brettzell |
10 | hollow rock |
5 | burpee |
10 | arch rock |
10 | squat jump |
******* | |
10′-15′ | – Box jump skills: |
jump + step down | |
plyom. Jumps | |
jump over | |
burpees box jump |
Treino do Dia
– EMOM 15′ (3x): | ||
20 | hollow rock | |
8 a 12 | burpee | |
20 | arch rock | |
15 a 20 | squat jump | |
1′ | rest | |
PACE: Sustain | ||
Goal: “PACE” | ||
PSE: < 14 | ||
*************** | ||
– EMOM 15′ (3x): | ||
20 | hollow rock | |
8 a 12 | burpee | |
20 | arch rock | |
16 | Curtsy squat | |
1′ | rest |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)