Bom dia Pessoal,
Home WOD – 19
Técnica do Dia – Skills Wods
- 2 ROUNDS(on floor):
. 15 LEGs LIFT
. 15 LEGs LIFT (OPEN LEGS)
. 20” HOLLOW HOLD
Treino do Dia – “ALL BODY”
SOMAR 2′ EM CADA EXERCÍCIO:
. L-SIT Chair
. HOLLOW HOLD
. HANDS PLANK
. SIDE PLANK
REST 2′, THEN:
3 ROUNDS:
. 20 MOUNTAIN CLIMB
. 10 HAND PLANK TO “V”
. 10/10 BIRD DOG ELEVATED
Treino Extra – Desafio 10
FOR TIME:
. 50 “FULL” CANDLESTICK
(CAP 6′)
+
. 10/10 TGU (WITH TENIS SHOES)
(CAP 5′)
Treinos Extras April 13 to 17- 2020
Aerobic
For Time – choose
1 or 2 in any order
4x 625m Row
4x 500m Run
4x 30 Cal Bike
4x 60 Double / 180 Single Under
Strenght
3 rounds of 5/5 to 10 reps
Kettlebell Reverse Lunge Front Hack ( 12/16 kg)
KB double Deadlift ( 16/24 kg)
KB One Arm Biceps + Shoulder Press (8/ 12kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
5/5 One arm Stretch KB ( 12 / 16 kg)
5 Headstand 5” + Handstand 5″
1 Alternated KB Press in Hollow ( 8/12 kg)
3/3 TGU Step 1 to 4 (12/16kg)
Rest 1’00” between rounds
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com