Bom dia Pessoal,
WOD 17 – 2021
Técnica do Dia – Skills Wods
15′ | Bring Sally Up Warm up | |
plank up and down | ||
1′ rest | ||
air squat | ||
1′ rest | ||
push up / knee push up | ||
1′ rest | ||
********** | ||
10′ | load progression wod | |
1×10 | power clean | bar |
4×3 | (30/35/40/45kg); * | |
(55/60/65/70kg); * |
Treino do Dia
(Partner Wod) ‘AMRAP 4’ each: | ||
200m | run syncro | |
20 | power clean | 45/70kg; * |
Máx. | box jump | 50/60cm; * |
1′ | rest | |
200m | run syncro | |
20 | power clean | 45/70kg; * |
Máx. | sit-up syncro | |
1′ | rest | |
200m | run syncro | |
20 | power clean | 45/70kg; * |
Máx. | hspu | *box |
1′ | rest | |
200m | run syncro | |
20 | power clean | 45/70kg; * |
Máx. | burpee syncro | |
1′ | rest | |
cap 20′ | ||
PACE: Reach / PSE: >= 16 |
*Cool down:
Stretchs and Mobility |
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