Bom dia Pessoal,
On Line WOD 34
Aquecimento do Dia – General to Specific Warm up
DURAÇÃO DA SESSÃO: 18’
(20” On / 20” Off – for 6’)
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
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)
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
Variations and Scaling options
Hollow Rock
Burpee
Kettlebell Hand To Hand
Kettlebell Clean
Kettlebell Lunge
Treino do Dia – METCON
- SESSION 34“CHALLENGE”:
WITH A CLOCK RUNNING 15′, DO MAX REPS OF:
. 5′ KB H2H
. 4′ BURPEES
. 3′ KB CLEAN
. 2′ HOLLOW ROCK
. 1′ KB LUNGES
(TOTAL TIME: 15′)
- COOL DOWN:
que esse Mês de Maio seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com