Boa Tarde Pessoal,
WOD 115 – 2021
Técnica do Dia – Skills Wods
| 10 | swan + downward dog | |
| 20 | bear roll | |
| 10/10 | deep squat + spine rotation | |
| – 2 rounds: | ||
| 10 | superman | |
| 5 | pike push up | |
| 20”/20” | side plank | |
| 10 | air squat | |
| 2x | 3 p. clean+ 3 hang clean+ 3 jerk+ 3 p. press | barbell |
| ************* | ||
| 20′ | Complex: 3 a 5x | |
| 1 clean pull + 1 p. clean + 1 h. clean + 1 jerk | heavy single | |
| 1 p. clean + 2 push press | 25/ 40 |
Treino do Dia
| – AMRAPS: | ||
| 3′ | power clean & jerk | 37/ 55kg; 27/ 42; * |
| 2′ | rest | |
| 2′ | hang sq. Clean | 29/ 45; 20/ 35; * |
| 1′ | rest | |
| 1′ | push press | 25/ 40; 15/ 30; * |
| PACE: send | ||
| PSE: > 17 | ||
| Total: 9′ | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
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