Bom dia Pessoal,
On Line WOD 64
Warm up
Total Time 20’
(2X – 30” On / 30” Off)
SESSÃO
1. Cross Body Jack (Scissor Arms and Legs)
2. Bear Position to Downward Dog
3. Bear Position Kick Side Out
4. Skater Squat Jumps
5. Side Plank Knee to Elbow (Rigth)
6. Smurf Jack
7. Spider Crawl
8. Jumping Climber
9. Crab Reach Strech
10. Side Plank Knee to Elbow (Left)
Técnica do Dia – Skills Wods
Exercises WOD Review and TIPS
Treino do Dia
I)
– AMRAP 5’:
. 7/7 KB DEAD HIGH PULL
. 7 PLATE OHS
. 15 HOLLOW ROCK
*REST 2’
– AMRAP 5’:
. 5/5 KB SNATCH
. 5/5 KB JERK
. 15 ARCH ROCK
*REST 1’,
(TOTAL 13’)
– FOR TIME (CAP: 13’):
. 21/21 KB DEAD HIGH PULL
. 21 PLATE OHS
. 45 HOLLOW ROCK
. 15/15 KB JERK
. 45 ARCH ROCK
(TOTAL 26’)
- COOL DOWN:
que esse Mês de Julho tenhamos a coragem , a dedicação e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com