Bom dia Pessoal,
WOD 31 – Pré RETORNO
Técnica do Dia – Skills Wods
| 10 | swan | |
| 10 | back scorpion | |
| 15 | superman | |
| – 2 rounds: | ||
| 5 | kb deadlift | |
| 3 | kb sdhp | |
| 1 + 2 | kb goblet sq. Clean + goblet squat | |
| ******** | **************************** | ******* |
| med ball clean | ||
| med ball cluster | ||
| wall ball (parede) |
Treino do Dia
| – Prime Techinique | ||
| prepare | clean + front squat | |
| 4x 6 a 8 reps | front squat | ERR 8 |
| PSE: 7-8 | ||
| ************** | **************************** | |
| – On line: | ||
| – EMOM 12′ (4x): | ||
| 15 | kb sdhp | kb |
| 15 | kb goblet squat | |
| 1′ | rest | |
*Cool down:
| lombar rotation |
| cat/camel |
| quad stretch |
Assista aos Mask Challenges clicando AQUI!
Mask Challenge – Week 5
| Extra 1: EMOM 8′ (4x): |
| 11 burpee |
| 5 inverted burpee |
| ******************************** |
| Extra 2: EMOM 10′ |
| 1/1 TGU |
| *********************************** |
| Extra 3: 3 rounds |
| 20” L sit |
| 20” pike leg lift |
| 20” hollow hold |
| 20” arched hold w/ stick |
que neste 2º MÊS de aulas presenciais e online simultaneas,
tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com