Bom dia Pessoal,
WOD 24 – 2021
Técnica do Dia – Skills Wods
| 3′ | Foam Roll legs | 3′ |
| 2 | rounds | 4′ |
| 20” | Toes touch / sprawl | |
| 10” | rest | |
| 20” | Single under / Skip jump rope | |
| 10” | rest | |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Build up | Wod Exercises | |
| 2 rounds | bar / WOD | |
| 10 | OHS | |
| 10 | SDHP |
Treino do Dia
| 3 rounds for time | ||
| 800 | Run | 5′ |
| 20 | Over Head Squat | 25/30kg |
| 20 | SDHP | 25/30kg |
| Time Cap: 25′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
| Goal: AFAP | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
5 sets of 1 rep | |
| Strict Press | 70% | |
| then | ||
| 1′ MAX Unbroken | 75% |
Skill 1 |
3 sets | |
| 1′ | Pike Hold | |
| rest 1′ | ||
| 30” | Wall Facing Handstand Hold | |
| Then | ||
| 100 | Shoulder Taps | Plank |
Stamina 1 |
3 rounds for distance | |
| 30” row slow | ||
| 2′ row fast | ||
| 1′ row slow | ||
| 30” row fast | ||
| rest 3′ after each round | ||
| total 4′ on 3′ off | 21′ |
Stamina 2 |
3 sets of |
| 50 | unbroken Wall Balls |
| rest as needed each round |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)