Bom dia Pessoal,
WOD 109 – Pré RETORNO
Técnica do Dia – Skills Wods
wrist mobility | ||
20” | sh. Blade stretch | |
12 | bear roll | |
– 2 rounds: | ||
10” + 5 + 3 | hollow pos. + hollow rock + v-up | pvc |
10” + 8 | arched pos.+ arch rock | pvc |
10 | pvc hang p. clean | pvc |
************************ | ||
– 3 rounds: | ||
1 + 3 | sq. clean + front squat | ERR 5-6 |
5 | kipping |
Treino do Dia
3 rounds for time: | |
8 | HSPU |
8 | T2B |
8 | hang p. clean |
(Cap: 8′) | |
PSE: 5 – 6 | |
********* | ***************************** |
AMRAP 9′: | |
8 | HSPU |
12 | V-up |
5/5 | kb clean |
*Cool down:
glute stretch (cross leg) |
quad strech |
spine + rotation |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com