Bom dia Pessoal,
On Line WOD 76
SLIPS (SCALES, L-SITS, INVERSIONS, PLANCHES, STRETCHING)
DURAÇÃO DA SESSÃO: 20 A 25’
1 Round
THE BOX FRONT SCALE STRECH + HOLD – 20” + 10” (each side)
THE BOX BACK SCALE STRECH + HOLD – 20” + 10” (each side)
THE FRONT AND BACK SCALE – 5x (each side)
SEAT SINGLE LEG RAISE, HANDS BY HIPS – 5x (each side)
SEAT SINGLE LEG RAISE, HIPS ELEVATED – 5x (each side)
SUPINED LEG RAISES – 10x
DOWNWARD DOG CALF STRECH – 10x
DOWNWARD DOG DYNAMIC STRECH – 5x
DOWNWARD DOG TOE TOUCH – 10x
PLANK SCAPULAR PUSH UP – 10x
ELBOW PLANK SIDE TO SIDE – 10x (Two side)
SIDE PLANK QUAD ABDUCTION – 5x (each side)
CRAB STRECH – 6x
BOX HANDSTAND WALK – 5x
BOX PIKE HANSTAND PUSH UP – 5x
RUSSIAN BABY MAKERS STRECH – 5x
SUPINED GLUTE STRECH – 20” (each side)
SIDE QUAD STRECH – 20” (each side)
Técnica do Dia – Skills Wods
WOD exercises!
Treino do Dia
blocos combinados – FOR TIME:
Complex for quality (prime techinique w/ PVC stick) –
3rds of every 1’30’’, do:
. 5 snatch press
. 5 snacth push press
. 5 ohs
. 5 snatch press from squat
. 5 snatch balance
. 5 hang squat snatch
*Rest 1’30’’
((total 6’ = 90 reps)
3 rounds (cap 5’):
. 8/8 kb snatch
. 15 pvc ohs
*Rest 2’
(total 7’ – goal = 3 rds at least)
3 rounds (cap 5’):
. 8/8 kb jerk
. 15 pvc front squat
*Rest 2’
(total 7’ – goal = 4 rds)
3 rounds (cap 6’ – strenght + quality):
. 10 kb goblet reverse lunge alt.
. 6/6 kb SLDL
– Total time: 26’
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