Bom dia Pessoal,
WOD 77 – 2021
Técnica do Dia – Skills Wods
2′ | Wrist Mobility | |
2′ | Ankle Mobility | |
10 | Downward dog toes touch alternating | |
100m | Run | |
10 | Knees Push up | |
200m | Run | |
10 | Push up | |
300m | Run | |
10 | Pike Push up | |
****** | ****** | ****** |
HSPU Skills | ||
3′ ( 10” each) | Handstand Hold | options |
1 – 2 ( 10” + 2) | Box Hold + HSPU | |
2 x 3 | HSPU Kip | |
1 -2 (2 – 3x) | Deficit HSPU | Attempts |
Treino do Dia
For Time | ||
400m | Run | 2′ |
10 | Deficit HSPU | |
400m | Run | 2′ |
15 | Strict HPSU | |
400m | Run | 2′ |
20 | Kipping HSPU | |
Time Cap: 15′ | ||
PSE: 16 | ||
PACE: Forever |
*Cool down:
Stretchs and Mobility |
*Work Your Weakness: Extra WOD
Strenght 1 | For Load and Reps | |
5 | Deadlift | 50,00% |
3 | Deadlift | 60,00% |
2 | Deadlift | 70,00% |
3×1 | Deadlift | 75 to 85% |
3+ unbroken | Deadlift | 90,00% |
Strenght 2 | For Load | |
5 | Front Squat | 60,00% |
3 | Front Squat | 60,00% |
2 | Front Squat | 70,00% |
3×1 | Front Squat | 75 to 85% |
3+ unbroken | Front Squat | 90,00% |
Skill 1 | 5 sets of | |
20 | GHD Sit up | |
5 | Ring Muscle ups |
Stamina 1 | Amrap 20′ |
10 | Cal Bike |
15 | Cal Row |
200m | Run |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)