Bom dia Pessoal,
WOD 21 – 2021
Técnica do Dia – Skills Wods
| 3′ | Foam Roll legs | 15′ total |
| 3′ | Lacrosse Ball Shoulder | |
| 10 | Cat / Cow | |
| 10 / 10 | Bird Dog | |
| 3 rounds | ||
| 10 | Deadlift KB | 12 / 20 kg |
| 5 / 5 | Press KB | 12 / 20 kg |
| 10 | Back Squat KB | 12 / 20 kg |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Wod Exercises | ||
| Bar Path | Skills and Rules | 20 / 30 kg |
| In Wod order |
Treino do Dia
| Heavy Day – Power Lifting | ||
| 10 – 8 – 6 – 4 – 2 rep | ||
| Shoulder Press | ||
| 10 – 8 – 6 – 4 – 2 rep | ||
| Back Squat | ||
| 10 – 8 – 6 – 4 – 2 rep | ||
| Deadlift | ||
| Cap 30′ | ||
| PSE: 15 | ||
| PACE: Reach | ||
| Goal: For quality | ||
| extra choose 1 | 4 km | run |
| 5 km | Row | |
| 250 cal | Bike | |
| cap 25′ | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)