Boa Tarde Pessoal,
WOD 22 – 2021
Técnica do Dia – Skills Wods
| “free” | quad stretch | |
| hamstrings stretch | ||
| lats/spine stretch | ||
| 10/10 | bird dog | |
| 2x 20” | superman hold | |
| 2x 30” | side plank | |
| *** | ************ | |
| (“foam roll”) | ||
| 3x 5 | deadlift | ERR 9 a 9.5 |
| 3x 1 + 2 | cluster + thruster | ERR 8 a 8.5 |
| 2x 3 a 5 | wall ball |
Treino do Dia
| – EMOM 10′ (5 sets) | ||
| 16-15-14-13-12 | wall ball | 14/ 20lbs; * |
| 8 | deadlift | 5% + B.W.; Sc: 70% |
| PSE: > =16 | ||
| Goal: “unbroken” | ||
| PACE: reach | ||
| *************** | ||
| – EMOM 10′ (5 sets): | ||
| 12 a 15 | kb goblet thruster | |
| 15 | kb russian swing | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)