Bom dia Pessoal,
WOD 18 – 2021
Técnica do Dia – Skills Wods
| – 15′ to: | (warm up): | |
| 30” | pec/shoulder/biceps stretch (seated) | |
| 10 | crab stretch | |
| 30” each | shoulder flex. + extension stretch w/ pvc (2 tipos) | pvc |
| 10 + 15 | prone raise + arch rock w/ pvc | pvc |
| 20 | hollow rock w/ pvc | pvc |
| 5+5+5 | hang clean + fr. Squat + p. press | pvc |
| . 20′ to: | ||
| 3x: | 1 clean pull + 1 hang clean + 1 fr. Squat | ERR: 7.5 a 8 |
| 3x | 1 power clean + 3 push press | ERR: 8* |
| 2x 5 | kiiping | |
| 2x 3 | pull up |
Treino do Dia
| – EMOM 20′ (4 sets): | ||
| 10 a 15 | pull up | |
| 9 | power clean | “ |
| 7 a 9 | push press | até 75% ERR* |
| 15 a 18 | v up | |
| 1′ | rest | |
*Cool down:
| Stretchs and Mobility |
Instagram @crossfitdadiva
Facebook @crossfitdadiva
whats app 11 97722-0825
#CROSSFIT #vocepodemaisdoqueimagina #kb #crossfitdadiva
#cf #wallball #sprawl #burpee #challenge #desafio #covid19
#amrap #saude #condicionamento #fisico #crossfitpratodos
#homewoddadiva #treinododia #homewod
#treinoemcasa #wod #supportyourlocalbox #apoieseubox
Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)