Boa Tarde Galera,
WOD 7 – 2022
Treino do Dia
| 5 rds for time | ||
| 35 | Double under | |
| 12 | Box Jump | |
| 1 | Shuttle Sprint | 5+10+15m |
| rest 2′ | ||
| cap 18′ | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
| Strenght 1 | Every 30” for 12 sets | |
| 2 | Power snatchs | free |
| touch and go | ||
| total 6′ | 24 reps |
| Skill 1 | EMOM 10′ |
| Minute 1 | 15″ Ring Muscle up |
| Minute 2 | 15” Bar Muscle up |
| Max reps for quality |
| Stamina 1 | 21 – 18 – 15 – 12 – 9 – 6 – 3 |
| ROW cal | |
| rest 30” each set |
| stamina 2 | 4 sets of RUN |
| 800m each or 5′ | |
| Rest 3′ each set |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)