Bom dia Pessoal,
On Line WOD
Aquecimento do Dia – General to Specific Warm up
2 rounds of
AMRAP 40” ON + 20″ OFF
Jumping Jacks
Split Jacks
Side Lunges Alt.
Russian Baby Maker
Lunge Spine Rotation
Dynamic Shoulder Bridge
Dynamic Crab Stretch
Dynamic Crab Reach Stretch
Bear Roll
Hindu Push up
Técnica do Dia – Skills Wod
Plate
10 Deadlift
10 Clean
10 Front Squat
10 Squat Clean
10 Press
10 Thruster
Kettlebell
10 Back Swing
10 Russian Swing
10/10 One Arm Swing
10 Power Swing
10 American Swing
Treino do Dia – EMOM – AMRAP – For Time
EMOM 8’00”
15 KB Russian Swing
15 Burpee
10 KB AMERICAN Swing
10 Plate Thruster
then
2’00” REST
AMRAP 6’00”
10 KB AMERICAN Swing
10 Burpee
10 Plate Thruster
5/5 KB Clean
then
1’00” REST
For Time
30 KB American Swing
30 Burpees
30 Plate Thruster
15/15 KB Clean
15/15 KB Over Head Lunge
time cap 9’00”
total time wod 26’00”
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com