Bom dia Pessoal,
On Line WOD 22
Aquecimento do Dia – General to Specific Warm up
Chipper Form – 1 Round of
THE FRONT SCALE – 10X
THE BACK SCALE – 10X
THE FRONT AND BACK SCALE – 10X
ALT. PIKE LEG LIFT – 10X
PIKE LEG LIFT – 10X
DYNAMIC STRADDLE STRECH (SIDE TO SIDE TO FRONT) – 10X
ALT. STRADDLE LIFTS – 10X
STRADDLE LIFTS – 10X
DOWNWARD DOG DYNAMIC STRECH – 10X
DOWNWARD DOG PUSH UP – 10X
PLANK TO PIKE WHIT ALT. LEG LIFT – 10X
PLANK UP AND DOWN – 10X
ELBOW PLANK SCORPIONS – 10X
ELBOW PLANK INCHWORM – 10X
HAND PLANK BIRD DOG – 10X
SAMSON AND HAMSTRING DYNAMIC STRECH – 5X (each side)
90/90 HIP DYNAMIC STRECH – 10X
PIGEON STRECH – 30” (each side)
Técnica do Dia – Skills Wod
Kettlebell
10 Russian Swing
10/10 One Arm Swing
20 Hand To Hand Swing
5/5 Dead Snatch
5/5 Dead Snatch To Swing
5/5 Snatch
Treino do Dia – AMRAP 22’00”
- AMRAP 10′:
. 5 PLYO PUSH UP
. 10 GET UP SIT UP W/ PLATE
. 15 PLATE SQUAT
- REST 2′
- AMRAP 10′:
. 10 PLATE PRESS
. 15 V-UP
. 20 AIR SQUAT
que esse mês seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com