Bom dia Pessoal,
WOD 204 – 2021
Técnica do Dia – Skills Wods
| General Warm up | ||
| Play With Ball Team | ||
| 2 sets each | Tabata Partner | Synchro |
| exercise | Lunge / Air Squat | |
| 8 rds | Burpee / Sprawl | |
| 20” on + 10” off | ||
| Specific Warm up | ||
| 2×5 each side | Single Arm KB Deadlift | |
| 2×5 | Russian Swing KB | |
| 10 | American Swing KB | |
| 2 rounds | ||
| 5 | Quick KB Swings | WOD |
| WOD Test | Load | |
| 10 | KB swing Each Partner | WOD |
| 200m | Run together | Load |
Treino do Dia
| Chipper – Partner Workout | ||
| For Time | ||
| 150 | American Swing KB * | 16/24kg |
| 1 mile | Run ** | |
| 150 | American Swing KB | 16/24kg |
| * 10 – 15 reps before switching | ||
| ** Run at the same time with your partner | ||
| Cap: 25′ | ||
| PSE: 18 | ||
| Goal: AFAP | ||
| PACE: Send | ||
| Accumulate* | Acessory Work | |
| 1’30” | Weighted Hollow Hold KB | |
| 30x | Single Arm Renegade ROW | |
| *Split as needed | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)