Bom dia Pessoal,
WOD 59 – 2021
Técnica do Dia – Skills Wods
Treino do Dia
| On a 15′ Clock, For MAX REPs | ||
| 0′ to 3′ | 400m Run | |
| MAX KB Swing | 16/24kg | |
| Rest 1′ | ||
| 4′ to 7′ | 400m Run | |
| MAX Toes To Ring | ||
| Rest 1′ | ||
| 8′ to 11′ | 400m Run | |
| MAX KB Swing | 16/24kg | |
| Rest 1′ | ||
| 12′ to 15′ | 400m Run | |
| MAX Toes To Ring | ||
| Cap: 15′ | ||
| PSE: 16 to 20 | ||
| PACE: Send | ||
| Goal: Good and MAX Reps | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
For Load/ reps | |
| 3 | Strict Press | 60,00% |
| 3 | Strict Press | 65,00% |
| 3 | Strict Press | 70,00% |
| then | ||
| 1′ MAX | Strict Press | 70,00% |
Strenght 2 |
4 sets for load/reps | |
| 8 | deadlift | 65,00% |
| then | ||
| 1′ MAX | unbroke Deadlifts | 65,00% |
| Double overhand Grip |
Skill 1 |
Emom 7′ |
| 1 | Legless Rope climb |
| Rest 5′ | |
| Emom 7′ | |
| 45” MAX | Rope climb |
Stamina 1 |
15 Rounds for calories |
| 20” | ON Bike sprint |
| 40” | OFF rest |
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