Boa Tarde Pessoal,
WOD 163 – 2021
Técnica do Dia – Skills Wods
| 10 | shoulder circundation | |
| 10 | downward dog toe touch | |
| 10 | crab reach stretch | |
| 10 | scorpion | |
| 30”/30” | wall hip stretch | |
| 2x 10 each | hollow + side hollow + arch “ROCKS” | |
| ************** | ||
| Semana 5 | Protocolo Força: | manter carga ou |
| 3×5 | Press | aumentar até 5% da última |
| 3x 5 | fr. Squat | (Ref.: Clean) |
| (a cada semana, inverter com “Deadlift”) | ||
| ************** | ||
| – double kb skills: | ||
| C&J + overhead lunge | double kb |
Treino do Dia
| – 5 Rounds (not for time) – for load | ||
| 4 | double Kb C&J | “free” |
| 8 | double Kb Overhead lunge | “free” |
| 6 | strict pull up | Sc: ring row |
| * | Rest | |
| Goal: max. load | ||
| (Time to rest: up to 2′) | ||
| (Time: up to 18′) | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)