Bom dia Pessoal,
WOD 65 – 2021
Técnica do Dia – Skills Wods
2 rds | ||
200m | Skill run | |
50m Low Skip+50m High skip | ||
100m Run | ||
15x | Banded Good morning | |
15 | Band Pull aparts | |
15 | Passthrought Band | |
15 | Roll up | |
15” | Hollow Hold Banded | |
round 1 | 1′ calf foam roll | |
round 2 | 1′ glutes foam roll | |
****** | ****** | ****** |
2 rds | 16/24kg | |
5 | KB Deadlift | |
5 | KB russian Swing | |
5 | KB American Swing |
Treino do Dia
For time | ||
45 | KB Swing | 16 / 24 kg |
400 | Run | 2′ |
35 | KB Swing | 16 / 24 kg |
800 | Run | 5′ |
25 | KB Swing | 16 / 24 kg |
1200 | Run | 7′ |
Total Cap: 25′ | ||
PSE: 16 | ||
PACE: Forever | ||
Goal: AFAP |
*Cool down:
Stretchs and Mobility |
*Work Your Weakness: Extra WOD
Strenght 1 |
||
5 | Strict Press | 50,00% |
3 | Strict Press | 60,00% |
2 | Strict Press | 70,00% |
1 | Strict Press | 75,00% |
8 | Strict Press | 80,00% |
Strenght 2 |
||
3 | Deadlift | 60,00% |
3 | Deadlift | 65,00% |
3×3 | Deadlifts | 70,00% |
then | ||
1′ | MAX deadlift | 70,00% |
Skill |
7 rounds | complex |
7 | T2B / L2R | |
5 | Pull ul / Kip | |
3 | Bar Muscle / Pull up | |
rest | 1’30 |
Stamina 1 |
For time | |
6 miles | Bike | 50 to 75 RPM |
Start at 50 rpm, then every 1 mile, increase rpm by 5 rpm |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)