Bom dia Pessoal,
WOD 11 – 2021
Técnica do Dia – Skills Wods
| Partner Warm up | ||
| Amrap 10′ | ||
| 100 | Mountain Climber | |
| Reverse Plank Hold | ||
| 100 | Lunges Alt | |
| DB Front Hack Hold | ||
| 100 | Renegade ROW | |
| Side Plank / Left or Right | ||
| Wod Preparation | 15′ | |
| 3 rounds | Easy/Moderate/Fast | each |
| 20” | Row / Bike | |
| 5 | Push ups | |
| 5 | Single Arm DB Swing | 15/22,5kg |
| 5 | Box Jump | 50/60cm |
Treino do Dia
| Partner WOD | ||
| Amrap 18′ | ||
| 35/50 | cal Row or Bike | 5′ |
| 40 | Push ups | |
| 20 | Single Arm DB Swing | 15/22,5kg |
| 20 | Box Jump | 50/60cm |
| PSE: 17 | ||
| PACE: Reach | ||
| Goal: 2 + rounds | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)