Boa Tarde Pessoal,
WOD 108 – 2021
Técnica do Dia – Skills Wods
| 45”/ 45” | shoulder passive flexion w/ pvc | pvc |
| 45”/ 45” | shoulder passive extension w/ pvc | pvc |
| 60” | kneeling lats/sholder stretch w/ foam roll | |
| 12 | crab reach stretch | roll |
| – 2 rounds: | ||
| 10”+5+5+5+5 | pvc hollow position+hollow rock+ roll over+ V up | pvc |
| 10”+ 5+5 | pvc arch position+ superman+ arch rock | pvc |
| 10 | good morning jump w/ pvc | pvc |
| 10 | pvc push press | |
| ********* | ||
| – 2 rounds: | ||
| 3 | T2B | |
| 3 | box jump | |
| 3 | push press | (2 loads) |
Treino do Dia
| – Every 4 minutes do (4 rds): | ||
| 10 | T2B | Sc: K2R |
| 10 | box jump | |
| 10 | push press | 27/ 45: * |
| 7/ 10 cal | row | |
| (total: 16′) | ||
| Goal: “unbroken” | ||
| PACE: Reach | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)