Bom dia Pessoal,
On Line WOD 52
Warm up
(20” ON + 20” OFF)
TABATA (1)
1. Air Squat
2. Kneeling Push up
3. Dynamic Lunges
4. High Knee
5. Spider Crawl
6. Leg Lifts
7. Plank Jack
8. Knee Crunches
REST 1’
TABATA (2)
1. Jumping Jack
2. Hand Plank Shoulder Tap
3. Dynamic Side Lunge
4. Reverse Push Up
5. Split Jack
6. Butterfly Sit Up
7. Side Plank Open Legs (Left)
8. Side Plank Open Legs (Right)
REST 1’
TABATA (3)
1. Reverse Lunge
2. Row Sit Up
3. Alt. Single Leg Deadlifts
4. Push-Up with Rotation
5. Squats Jump
6. Pike Handstand Push Up
7. Smurf Jacks
8. Mountain Climbers
Técnica do Dia – Skills Wods
Exercises WOD
5 to 10 Reps each one
Treino do Dia – For Time – 20′
- CHIPPER FOR TIME:
. 5/5 TGU (pode alternar os lados como quiser, somando 5 reps p/ cada lado)
. 50 KB SDHP
. 25/25 SIDE HOLLOW ROCKS
. 25 HSPU (*PIKE PUSH UPS)
. 25/25 KB CLEAN
. 50 V UPS
. 25 BURPEES
. 13/13 KB THRUSTERS
. 50 ARCH ROCKS
(CAP: 23′)
- COOL DOWN:
. WALK (2′-3′)
. LATS STRETCH
. SH. BLADE STRETCH (FLOOR)
. BRETZELL
. SWAN
. “FOAM ROLL”