Bom dia Pessoal,
Home WOD – 24
Técnica do Dia – Skills Wods
“UPPER BODY + “CORE” – Tabata Style
Técnica
4 rounds of ( 1 tabata song)
20’’ Bottle Hollow Hold Circle
10’’ Bottle Hollow Rock
20’’ Bottle Arch Hold Circle
10’’ Bottle Arch Rock
NO REST
4 rounds of ( 1 tabata song)
20’’ Abmat sit up
10’’ Rower Sit up
20’’ Superman
10’’ Superman
Treino do Dia – “ALL BODY”
4 rounds of ( 1 tabata song)
20 ‘’ Sofa Pike Hold
10’’ Sofa Pike Push up
10’’ Air Squat
20’’ Air Squat
8 rounds of ( 1 tabata song)
20’’ Skip no Lugar
10’’ Virtual Jump Rope
8 Rounds of ( 1 tabata song)
20’’ Backpaker Burpee 5kg
10’’ OFF
Treino Extra – Desafio 13
A)
AMRAP 4’:
. Backpaker Devil Press
Rest 2’00’’
Then…
B)
For time
the Result of AMRAP with 4’00’’ Time CAP!
total WOD 10’00’’
On Line WOD 1
Técnica do Dia – Skills Wods
3 rounds of
5 Stick Front Squat + Pause
5 Stick Press + Pause
10″ Hand Plank
5 Hollow Rock
5 Thruster
5 Plate Front Squat
Treino do Dia – “Core,Press,Squat“
-EMOM 14′ ( 3 rounds)
-15 Thruster Stick
-21 Hollow Rock
-15 Plate Front Squat
-21 Push up
-Rest
Treinos Extras April 20 to 24 – 2020
Aerobic
For Time – choose
1 or 2 in any order
5x 625m Row
5x 500m Run
5x 30 Cal Bike
5x 60 Double / 180 Single Under
Strenght
3 rounds of 5 to 10 reps
Kettlebell Alt, Press in Hollow Hold
KB Inclined Row ( 16/24 kg)
KB Man Maker ( 12 / 16kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
10 Pike Push up
15″ Ring Hold Turn over
10 Ring Push up Turn over
3/3 TGU Step 6 to 3 (12/16kg)
Rest 1’00” between rounds
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com