Boa Tarde Pessoal,
WOD 88 – Pré RETORNO
Técnica do Dia – Skills Wods
| 20 | swimming superman |
| 10 | iron cross |
| 10 | back scorpíon |
| 10/10 | body SLDL |
| 20 | squat |
| ******* | ******** |
| – Specifics: | |
| kb swing | |
| kb clean | |
| kb thruster / cluster | |
| ********* | |
| 10′ | cluster (skill) |
Treino do Dia
| – Heavy day (max load effort) | ||
| 1 – 1 – 1 – 1 | cluster | max load |
| ERR: 9.5 – 10 | ||
| cap: 15′ | ||
| ******* | ****************** | |
| – Part I) Kb complex: EMOM 4′ | ||
| 1+1+1 (each) | 1 kb swing + 1 kb clean + 1 kb thruster (single arm) | KB |
| 1′ | rest | |
| – Part II) EMOM 4′: | ||
| 3/3 | single arm Kb cluster | KB |
*Cool down:
| brettzell |
| spine (kneeling) |
| pigeon |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com