Bom dia Pessoal,
On Line WOD 71
Técnica do Dia – Skills Wods
. practice wod exercises (tips & progressions)
Treino do Dia
Super-série agrupada – EMOM 15’:
. 8 to 10 pike push up
. 5 +5 narrow push up + supinated push up
. 5 + 5 side plank knee to elbow
. 6 to 10 spider crowl
. 1’ rest
*Cool down:
. crab stretch – 4x 5’’
. spider – 2x 10’’ a 15’’
Treinos Acessórios – 13 a 17 de julho 2020
– EXTRA 1) For time*:
. 25/25 single arm kb swing
. 25 kb h2h
. 25 kb russian swing
. 25 kb american swing
*(TODA VEZ QUE SOLTAR, REALIZAR 5 BURPEES)
– EXTRA 2) ‘Not’ For time:
. 25/25 side hollow rock
. 1’ L-sit
. 25 hollow rock
. 1’ L-sit
. 25 straddle pike legs lift
– EXTRA 3) Cap time 10’:
. 50 Burpees
. 75 pvc stick hrusters
– EXTRA 4) kb complex – 3 a 5 times each side:
. 1 rep each: one arm bar stretch + tgu + windmil at top + press/push press + snatch + tgu (completion)
– EXTRA 5) bi-set (4 rounds):
. 8/8 kb bench row
. 8/8 kb bridged press
*rest up to 1’30’’ between rounds
que esse Mês de Julho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com