Boa Tarde Pessoal,
WOD 139 – 2021
Técnica do Dia – Skills Wods
| 1′ | 90/90 hip mobil. | |
| 1′ | hamstring stretch | |
| 2×10 | foam roll plank (dynamic) | |
| – shoulder mobility w/ pvc: | ||
| 30”/30” | flexion + extension | |
| 10 | pvc press | pvc |
| 10 | fr. squat | pvc |
| 6 + 5 | step up + box jump | |
| ********** | ||
| Semana 1 | introduzir protocolo: 15′ | a cada semana, >5% |
| 3×5 | Press | 65%-69% |
| 3x 5 | fr. Squat | ou ERR 7 |
| (a cada semana, inverter com “Deadlift”) | ||
| 3′ | DB hang clean & jerk | prepare |
Treino do Dia
| – 5 rounds: | ||
| 4/4 | DB hang clean & jerk | 15/ 22,5 kg; * |
| 8 | Db box step up | 50/ 60cm; # |
| Cap: 9′ | ||
| PSE: 15 | ||
| Goal: pace sustain “unbroken” | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)