Bom dia Pessoal,
WOD 53 – 2021
Técnica do Dia – Skills Wods
| 10/10 | Back Scorpion | |
| 10/10 | Iron Cross | |
| 10 | Rolling Back | |
| 10/10 | Bird Dog | |
| 15′ | Turkish get up KB | concept |
| Arm bar | ||
| Full TGU | ||
| ****** | ****** | ****** |
| Press Build up | ||
| 10 – 5 – 3 – 1 | Bar | |
| 50,00% | ||
| 70,00% | ||
| 80,00% |
Treino do Dia
| Heavy – Fun – Day | ||
| Presses | 90% RM | |
| 5×1 | Shoulder Press | |
| 5×3 | Push Press | |
| 5×5 | Push Jerk | |
| Time Cap: 25′ | ||
| PSE: 14 | ||
| PACE: | ||
| Goal: Heavy Load | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
| Strenght 1 | 8 Strict Press | 65,00% |
| then | ||
| 1′ MAX reps | 65,00% | |
| unbroken |
| Strenght 2 | Front Squat | |
| 5 | 50,00% | |
| 5 | 55,00% | |
| 3 | 60,00% | |
| 1 | 70,00% | |
| 1′ MAX Reps unbroken | 75,00% |
| Stamina 1 | Bike |
| 0,5m | |
| 0,4m | |
| 0,3m | |
| 0,2m | |
| 0,3m | |
| 0,4m | |
| 0,5m | |
| rest 1′ betwen |
| Skill 1 | EMOM 7′ |
| 40” HSPU strict | |
| rest 4′ | |
| Emom 7′ | |
| 40” HSPU Kip |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)