Bom dia Pessoal,
On Line WOD 70
1 – SÉRIE (PASSAGEM)
-ANKLE DORSIFLEXION (LUNGE POSITION) – 30” (each side)
– GOOD MORNING – 10X
– LEG FLEXION AND EXTENSION QUAD – 10X (each side)
– LEG ABDUCTION – 10X (each side)
– BACK SQUAT WHIT PAUSE – 10X (1+3”)
– STICK ALT. SIDE LUNGE – 10X
– ALT. LUNGE WHIT ROTATION – 10X
– ALT. OVERHEAD LATERAL FLEXION – 10X (1+3”)
– STICK SHOULDER FLEXION – 30” (each side)
– CHEST STRECHS ABDUCTION SHOULDER – 10X (each side)
– SHOULDER ROTATOR CUFF STRECHS – 30” (each side)
– TRUCK DRIVER (PRONED AND SUPINED HANDS) – 5X (each side)
– STICK BACK SHOULDER EXTENSION – 5X (1+3”) (each side)
– STICK BACK SCAPULAR AND TRÍCEPS STRECHS – 5X (each side)
– STICK PASS THROUGH – 10X
– OVERHEAD SQUAT – 10X (1+3”)
Técnica do Dia – Skills Wods
1 rounds of
WODs exercises
5-6 reps each
Treino do Dia
– FOR TIME (CAP 23’):
. 50 KB SNATCH
. 30 KB OHS
. 30 KB SDHP
. 50 HOLLOW ROCK
. 50 KB REVERSE LUNGE
. 30 KB PUSH PRESS
. 50 ARCH ROCK
. 30 DEAD KB SQ. CLEAN
. 30 BURPEE
(350 REPS)
- COOL DOWN:
que esse Mês de Julho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com