Bom dia Pessoal,
Home WOD – 27
Técnica do Dia – Skills Wods
Metcon 2’00’’
2 to 5 rounds
15’’ Hand Plank Hold
15’’ Lateral Plank Left Hold
15’’ Crab Hold
15’’ Lateral Plank Right Hold
2 TGU
4 Split Jump
Treino do Dia – “All Body”
Metcon 3’00’’ for time
2 to 5 rounds
8 Bear Roll
4 Backpacker TGU ( 5 kg)
10 Backpacker Split Jerk ( 5 kg)
(total time 15’00’’)
On Line WOD 4
Técnica do Dia – Skills Wods
2 rounds of
10 Squat + Hold
10 Plate Squat
10 x 1 Plate Clean + 1 Squat
(5 / 10 kg)
Treino do Dia – “Core,Cycle,Squat“
-EMOM 20′ ( 4 rounds)
40 Skip
10 Plate Squat Clean ( 5 / 10 kg)
20 Plate Russian Twist ( 5 / 10 kg)
40 Mountain Climber
20 Super man
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com