Boa Tarde Galera!
WOD 88 – 2021
Técnica do Dia – Skills Wods
perform a movement
| Partner 1 | Run 100m | AMRAP 6′ | |
| Partner 2 perform a movement
Inchworm + Push-up Samson Stretch
|
| Partner 1 | Handstand Hold | |
| Partner 2 | perform a movement | |
| 10 | Broad Jump | |
| 10 | Roll up | |
| 10 | Superman | |
| 10 | Push up | |
| 2 Rds |
Treino do Dia
| For time | ||
| 4 rounds | ||
| 200m | Run | |
| 20 | DB Push Press | 15/22,5kg |
| Time Cap: 12′ | ||
| PSE: 16 | ||
| PACE: Reach | ||
| Goal: AFAP | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
| Strenght 1 | For load |
| Bench Press | |
| 5 4 3 2 1 rep | |
| 50 – 60 – 70 – 80 – 90 % | |
| then | |
| For Load | |
| Front Squat | |
| 5 4 3 2 1 rep | |
| 50 – 60 – 70 – 80 – 90 % |
| Skill 1 | Emom 15′ | |
| 30” | MAX HSPU | |
| 30” | MAX Ring Dip | |
| 30” | Max Push up | |
| Stamina 1 | 10 rds for distance | |
| 1’30” | Run/Bike/Row | |
| 30” | Rest | |
| Skill 2 | 3 Rounds for Quality |
| 30” | L Sit hold |
| 30” | righ side Plank |
| 30” | left side Plank |
| 20x | GHD Sit up |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)