Bom dia Pessoal,
WOD 47 – 2021
Técnica do Dia – Skills Wods
1′ | Deep Squat Hold | |
1′ | Wall Slide | |
1′ | Roll up |
Mini Round | ||
2 rds | ||
10 | Tuck Jump | |
5 | Partial V ups | |
5 | V ups | |
10 | Air Squats | |
10 | V ups |
Treino do Dia
For Time – Chipper | ||
150 | Air Squats | |
50 | V ups | |
120 | Air Squats | |
40 | V ups | |
90 | Air Squats | |
30 | V ups | |
Time Cap: 15′ | ||
PSE: 15 | ||
PACE: Reach | ||
Goal: AFAP |
*Cool down:
Stretchs and Mobility |
*Work Your Weakness: Extra WOD
Strenght 1 |
5 sets Press | |
5 reps | 40,00% | |
5 reps | 40,00% | |
5 reps | 50,00% | |
5 reps | 50,00% | |
5 reps | 60,00% |
Strenght 2 |
5 sets Deadlift | |
5 reps | 40,00% | |
5 reps | 40,00% | |
5 reps | 50,00% | |
5 reps | 50,00% | |
5 reps | 60,00% |
Stamina 1 |
20 rds |
20” cal Bike | |
10” rest | |
total 10′ |
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Thiago Martinez
Head Coach Crossfit
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