Bom dia Pessoal,
Home WOD – 30 – The Last One!
Técnica do Dia – Skills Wods
Chipper
1’00’’ Hollow Position
1’00’’ Deep Squat Hold
1’00’’ Hand Plank
1’00’’ Arch Position
30/30’’ Spider Stretch Hold
Treino do Dia – “ALL BODY”
Amrap 1’00’’ each exercise
-Abmat sit up
-Air Squat
-Push up HR
-Superman
-Jumping Lunge
then
Rest 2’00’’
AMRAP 5’00’’
10 Abmat sit up
20 Air Squat
10 Push up HR
20 Superman
10 Jumping Lunge
Total time 12’00’’
https://youtu.be/gZqplW2i5VE
Treino Extra – Desafio 16
Tabata Style
Tabata burpee
Tabata weighted sit-up
Tabata kettlebell Russian /dumbbell swing
Tabata burpee
total time wod 16’00’’
post loads and reps of each tabata.
On Line WOD 6
Técnica do Dia – Skills Wods
2 Rounds
3/3 bear rolls
1/1 TGU free
5 superman
3/3 kb swing unil.
3/3 kb snatch
5 plate bent row
Treino do Dia – AMRAP 12’00”
– Buy in: 2′ amrap TGU alt. (KB / object)
Then,
– Amrap 8′:
. 10 Kb snatch left
. 15 Plate bent row (or object)
. 20 superman
. 10 Kb snatch right
. 20 superman
– Cash out: 2′ amrap TGU tenis
Total: 12′
Treinos Extras April 27 to May 02 – 2020
Aerobic
For Time – choose
1 or 2 in any order
6x 625m Row
6x 500m Run
6x 30 Cal Bike
6x 60 Double / 180 Single Under
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com