Bom dia Pessoal,
WOD 36 – 2021
Técnica do Dia – Skills Wods
| 30” | Samson | |
| 10 | Saw | |
| 10/10 | SLDL | |
| 10 | m. climber + spider | |
| – 2 rounds | ||
| 10 | Thruster | Bar |
| 20 | hollow rock | |
| 20 | arch rock | |
| 10 | kipping bar | |
| ******* | ||
| 10′ | Pull up | technique |
Treino do Dia
| Partial Jackie – 2 rounds For time | ||
| 500m | Row | |
| 25 | Thruster | 15 / 20 kg |
| 15 | Pull up | |
| Time Cap: 15′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
| Goal: Unbroken Sets | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
10 rounds | |
| 1 a 7 | Strict Chin Up | |
| 1 a 7 | Strict Ring Dip | |
| Unbroken | ||
| use band as needed |
Skill 1 |
Emom 12′ | |
| minute 1 | 1 a 7 Ring UM | |
| minute 2 | 5 a 12 GHD sit up |
Stamina 1 |
3 rounds 4′ ROW |
| 1′ | slow pace |
| 1′ | moderate pace |
| 1′ | fast pace |
| 1′ | rest |
| total 11′ |
Stamina 2 |
EMOM 20′ |
| Minute 1 | Bike |
| Minute 2 | 20” MAX DU |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)