Bom dia Pessoal,
On Line WOD 53
Técnica do Dia – Skills Wods
1X
. 10 M.CLIMB STRETCH TO SQUAT
. 10’’ SIDE PLANK + 5 HIP ABDUCTION (EACH SIDE)
. 30’’ ISOMETRIC WALL SQUAT
. 5 REVERSE NORDIC CURL
. 3/3 PISTOL (*BOX)
Treino do Dia
EMOM 23’ (4X);
. 6 TO 10 REVERSE NORDIC CURL
. 10 SIDE PLANK W/ HIP ABDUCTION LEFT
. 10 SIDE PLANK W/ HIP ABDUCTION RIGHT
. 6 TO 10 PISTOL
. 30’’ ISOMETRIC WALL SQUAT
.1’ REST
- COOL DOWN:
. PIGEON
. BRETZEL
Treinos Acessórios – 22 a 27 junho 2020
– 1) CAP TIME: 8’:
. 150 JUMPING SQUATS
– 2) CAP TIME 8’:
. 100 ARCH ROCKS
. 100 HOLLOW ROCKS
– 3) CAP TIME: 8’
. 150 PUSH UPS
– 4) Unbroken
. 3 X 30″ DEEP SQUAT HOLD
. 10 X 3″ PLANK TO 3″ INVERTED V
. 2 X COMPLEX UNBROKEN SQUATS 30
( 5 GLOBET + 5 WAITER LEFT + 5 WAITER RIGHT + 5 FRONT SQUAT LEFT + 5 FRONT SQUAT RIGHT + 5 GLOBET)
– 5) Unbroken
. 3 X 10 KB FIGURE EIGHT WITH PAUSE
. 3 X 5 TO 10 / 5 TO KB WAITER PRESS
. 2 X COMPLEX UNBROKEN SWING 50
( 10 ONE ARM LEFT + 10 HAND TO HAND + 10 ONE ARM RIGHT + 10 RUSSIAN + 10 AMERICAN)
que esse Mês de Junho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com