Bom dia Pessoal,
On Line WOD 22
Aquecimento do Dia – General to Specific Warm up
1’00” of Each Exercise after explanation
Plate Warm up Session
Front Raiser
Truck Driver
Halo
Muscle Clean and Press
Squat Reach
Squat Curl
Thruster
Single Leg Reach
Reverse Lunge Twist
Over Head Lunge
Sit Up
total 25’00”
Técnica do Dia – Skills Wod
Kettlebell
10 Russian Swing
10/10 One Arm Swing
20 Hand To Hand Swing
5/5 Dead Clean
5/5 Clean
5/5 Push Press
5/5 Push Jerk
3/3 Dead Clean and Jerk
3/3 Clean and Jerk ( Snatch)
Treino do Dia – EMOM (28′)
- 4 Rounds
. 5 + 10 PLATE CLUSTER + PLATE OVERHEAD LUNGE ALT.
. 6 + 6 KB SNATCH + KB JERK (LEFT)
. 6 + 6 KB SNATCH + KB JERK (RIGHT)
. 12 STICK SQUAT SNATCH
. 12 PIKE PUSH UP
. 25 PLATE JUMP OVER
. 1′ REST
que esse mês seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com