Bom dia Pessoal,
On Line WOD 40
Aquecimento do Dia – General to Specific Warm up
1 Round Chipper
LOW CAT CAMEL – 10x
KNEELING WINDMIL – 5x (each side)
SWIMMERS SQUAT POSITION – 10x (Shoulder Rotation Ext/Int)
SAMSOM + HAMSTRING STRECH + SPIDER – 5x (each side)
90/90 (SHIN BOX) + CRAB REACH – 10x
REACHING COSSACK SQUAT – 10x (Lats Strech)
SPLIT STANCE (Open Legs) + T-SPINE ROTATION – 10x
DONWARD DOG SCORPION – 10x
BLAST OFF (Bear Shoulder Strech) SPIDER-MAN LUNGE – 10x
LOW BIRD DOG – 10x (each side)
Técnica do Dia – Skills Wods
Variations and Scaling options
Sofa Pike Push up
Dips
KB Push Press
Reverse Nordic Hamstring Curl
KB Lunge
KB Single Leg Deadlift
Plate Thruster
Sumo Deadlift High Pull
One Leg V-Up Alternado
Jump Squat
Squat Clean
Plate Press
Handstand Push up
Treino do Dia – 27′ In a ROW!!!
I) 2 ROUNDS OF 2 min each TRI-SETS:
. 6 sofa PIKE HSPU / (*pike push ups)
+
. 8 DIPS
+
. 5/5 KB P. PRESS
—————————
. 6 REVERSE NORDIC HAMSTRING CURL
+
. 8 KB LUNGE
+
. 5/5 KB SLDL
—————————–
. 8 PLATE THRUSTER
+
. 8 KB SDHP
+
. 16 ONE LEG V-UP ALTERN.
—————————————
- REST 3′ (AFTER 12′), THEN:
II) AMRAP 12′:
. 12 PLATE SQ. CLEAN
. 8 PLATE PRESS
. 12 JUMPING SQUAT
. 8 HSPU (*pike push up)
- COOL DOWN:
que esse Mês de Junho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com