Bom dia Pessoal,
WOD 19 – 2021
Técnica do Dia – Skills Wods
| – | shoulder movements | |
| 30” | shoulder rotations (PVC) | pvc |
| 10/10 | hip mobility (stand rotation) | |
| 10 | cossack squat stretching | |
| 10+10 | roll over + v up | |
| 10 | OHS | pvc |
| 5 | hang snatch | pvc |
| (10′) | – Complex – every 2’30” do it (4 sets): | |
| 1 sn. Pull + 1 hang snatch + 1 OHS | ||
| + | ||
| 1 a 3 strict pull up/ mov. Scap | ||
| + | ||
| 3 a 5 T2B/ K2C |
Treino do Dia
| AMRAP 6′: | ||
| 6 | hang snatch | 25/ 35 kg; * |
| 10 | pull up | SC: kipping+ pull |
| 2′ | rest | |
| AMRAP 6′: | ||
| 6 | OHS | |
| 10 | T2B | Sc: K2R |
| PSE: >= 16 | ||
| Total time: 14′ | ||
| Goal: acima de 4 rounds em cada. | ||
| PACE: reach ou send | ||
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)