Bom dia Pessoal,
WOD 30 – 2021
Técnica do Dia – Skills Wods
| Tabata | 8 x |
| Jumping Jack | 20” on |
| Tabata | 10” oFF |
| Air Squat | |
| Tabata | |
| Push up |
Treino do Dia
| Run 5k For time | ||
| or | ||
| AMRAP 35′ | ||
| Walk and Run | ||
| Time cap 35′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: Outdoor | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
5 rds of | |
| 30” | Ring Suport hold | |
| 30” | Top Pull up hold | |
| 30” | Wall Sit | |
| total | 6’30 on – free rest |
Skill 1 |
Emom 12′ | |
| minute 1 | shoulder tap plank | |
| minute 2 | Hansdtand Hold |
Stamina 1 |
10 rounds for calories | bike |
| 30” | feet only | |
| 30” | arms only | |
| 30” | complete | |
| total | 13′ on – free rest |
Stamina 2 |
12 rounds for distance | row/bike |
| 45” | slow pace | |
| 15” | fast pace | |
| total | 12′ on |
Instagram @crossfitdadiva
Facebook @crossfitdadiva
whats app 11 97722-0825
#CROSSFIT #vocepodemaisdoqueimagina #kb #crossfitdadiva
#cf #lifestyle #saude #burpee #challenge #desafio #covid19
#fitness #funcional #condicionamento #fisico #crossfitpratodos
#homewoddadiva #treinododia #homewod
#treinoemcasa #wod #supportyourlocalbox #apoieseubox
Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)