Boa Tarde Pessoal,
WOD 103 – 2021
Técnica do Dia – Skills Wods
| ankle mobility | ||
| wrist mobility | ||
| 5 | Swan + downward dog + m. climber + spider | |
| 5x 5” a 10” | handstand | |
| – 3 rounds: | ||
| 5 | sq. clean | barbell / (pvc) |
| 3 a 5 | pike push up | |
| 30 | skip | |
| ************ | ||
| 10′ | sq. Clean | heavy single |
| hspu |
Treino do Dia
| 4 rounds: | ||
| 5 | squat clean | 30/ 50 kg |
| 5 | strict HSPU | Sc: plate+abmat; * kipping; # box pike |
| 200m | run | |
| Cap: 10′ | ||
| PSE: 15 | ||
| PACE: sustain | ||
| – ON LINE: | ||
| 4 rounds for time: | ||
| 10 | single arm Kb thruster | kb |
| 40 | mountain climber | |
| 10 | single arm Kb thruster | kb |
| 40 | jumping jack |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)