Bom dia Pessoal,
WOD 12 – 2021
Técnica do Dia – Skills Wods
| 2′ | Wrist Stretch | 10′ total |
| 10x | Cat / camel | |
| 2x 15” | Plank Hold | hand |
| 15” / 15” | Lateral Plank Hold | hand |
| 2x 15” | Inverted Plank hold | Hand |
| 2 x 5 | Pike Push up | |
| 3 x 10” | Handstand Hold | box |
| 3x 5 | Handstand Push up | Push up HR |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Deadlift Build up | ||
| *goal | ||
| bar path | 2 x 10 bar | Load |
| WOD | ||
| increase load | 8 – 6 – 4 – 3 – 3 – 3 * |
Treino do Dia
| For Quality and Skill | ||
| MAX | Handstand Hold | wall / BOX |
| Then | ||
| 3 rounds for time | ||
| 15 | Deadlift | 75/102kg * |
| 15 | HSPU | Push up HR |
| total Cap: 15′ | ||
| PSE: 17 | ||
| PACE: Send | ||
| Goal: AFAP | ||
| Partial Diane | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)