Boa Tarde Pessoal,
WOD 97 – 2021
Técnica do Dia – Skills Wods
| 12 | Swan + downward dog | |
| 12 | iron cross | |
| 15/15 | bird dog | |
| 12 | roll up | |
| 60” | (foam roll: hip flex.) | presencial |
| – 2 rounds: | ||
| 20” + 10 reps | arch hold + arch rock | |
| 20” + 10 reps | hollow hold + hollow rock | |
| 5 | v-up | |
| 10 | deadlift | barbell/ Kb |
| *** | ||
| T2B |
Treino do Dia
| – 2 rounds of: AMRAP 3′ | ||
| 7 | T2B | Sc: K2R |
| 7 | deadlift | B.W.; * |
| *1’30” | rets | |
| (total time: 7’30”) | ||
| Goal: max reps | ||
| PACE: reach | ||
*Cool down:
Stretchs and Mobility |
|||
Treino do Dia – Home Version -KB Available
| – 2 Rounds AMRAP 3′: | |
| 9 | V-up |
| 9 | KB deadlift high pull |
| 1’30” | rest |
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Thiago Martinez
Head Coach Crossfit
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