Bom dia Pessoal,
WOD 9 – 2021
Técnica do Dia – Skills Wods
| 10 | Toes Touch | |
| 10 | Worm Walk | |
| 10 | Russian Baby Maker | |
| Pose Method Drills | ||
| Pose | 6′ | |
| Fall | 4′ | |
| Pull | 3′ | |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Front Squat Build Up | ||
| 10 – 8 – 6 – 4 – 2 – 1 | 50 – 80% |
Treino do Dia
| For Load and Time | ||
| 1 – 1 – 1 – 1 – 1 rep | 80,00% | |
| Front Squat | ||
| then | ||
| 800m Run | ||
| Cap: 15′ | ||
| PSE: 16 to 20 | ||
| PACE: Send | ||
| Goal: Good Reps and Run PR | ||
*Cool down:
Stretchs and Mobility |
|||
Extra Workout |
Metabolic | |
| Emom 12′ | ||
| 8 – 12 | Burpee Box Jump Over | 50/60 cm |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)