Bom dia Pessoal,
WOD 15 – 2021
Técnica do Dia – Skills Wods
| 5′ | Foam Roll Mobility | 15′ total |
| 5′ | Lacrosse Ball Mobility | |
| 5/5 | DB Deadlift one arm | 10/15kg |
| 10 | DB Globet Squat | 10/15kg |
| 10 | DB Power Clean Alternated | 10/15kg |
| 5 / 5 | Hang P Clean + Front Squat | 10/15kg |
| 5 / 5 | DB Hang Squat Clean | 10/15kg |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Handstand Drills | ||
| 5′ | Head Stand | |
| 5′ | Wall Walk | |
| 5′ | Kipping HSPU |
Treino do Dia
| 21 – 15 – 9 rep For Time | ||
| Dumbbell Hang Squat Clean | 15 / 22,5kg | |
| Handstand Push Up | Pike Push up | |
| Cap 10′ | ||
| PSE: 15 | ||
| PACE: Reach | ||
| Goal: For quality | ||
| extra choose 1 | 3200m | run |
| 4 km | Row | |
| 200 cal | Bike | |
| cap 20′ | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)