Bom dia Pessoal,
On Line WOD 59
Técnica do Dia – Skills Wods
1 rounds of
. SHOULDER MOBILITY = “Y” + “T” – 5X EACH
. 10’’ EACH: SAMSON + M. CLIMB + SPIDER + HAMSTRING KNEES + COSSACK
-10 reps WOD EXERCISES.
Treino do Dia
AMRAP 20’
. 5 PUSH UPS H.R.
. 5 SUPERMAN
. 10 ROWER SIT UP
. 15 AIR SQUAT
- COOL DOWN:
. SPINE ROTATION
. SWAN
. SCORPION
Treinos Acessórios – 29 de junho a 04 julho 2020
– 1) CAP TIME: 6’:
. 100 Kettlebell Russian Swing
– 2) CAP TIME 7’:
. 50 Chair L-Sit
. 100 Good Morning KB
– 3) CAP TIME: 8’
. 160 Alternated Lunges
– 4) Unbroken
. 3 X 15 Deep Squat Hold ( 2 to 5″)
. 15 X 3″ PLANK TO Push UP
. 2 X COMPLEX UNBROKEN Swing Cluster 20
4 Swing Squat Clean ( R) + 3 Front Squat (R) + 2 Thruster (R) + 1 Swing Cluster ( R) + 1 Swing Cluster ( L) + 2 Thruster (L) + 3 Front Squat ( L) + 4 Swing Squat Clean ( L)
– 5) Unbroken
. 3 X 1 Swing one arm + 1 Clean + 1 Jerk + 1 Snatch ( each side )
. 2 X 1/1 Turkish Get up KB
. 1 x 10 Figure 8 KB
. 2 X COMPLEX UNBROKEN Kettlebell Challenge 37 reps
1 Subida do Turkish Get up Right + 6 Snatchs ( R) + 5 Clean and Jerk ( R) + 4 Swings ( R) + 5 Figure Eight + 4 Swings ( L) + 5 clean and Jerk ( L) + 6 Snatchs ( L) + 1 descida do Turkish Get up Left
que esse Mês de Junho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com