Bom dia Pessoal,
WOD 71 – 2021
Técnica do Dia – Skills Wods
| 30/30” | Calf foam roll | |
| 30” | Rabbit Pose with Breating | |
| 5/5 – 5/5 | Single leg circles / Swings | |
| 20”/20” | One Leg Hold | box |
| 10 / 10 | Single leg rebound | plate |
| 10 | Figure 4 Squat alternating | |
| 5 / 5 | Single leg Squat OFF box | |
| 10 | Candlestick roll to Squat | |
| 44321 | Candlestick roll to pistol | |
| ****** | ****** | ****** |
| 30” | wrist mobility | |
| 10 | Downward dog w alternating touch | |
| 10 | Shoulder tap in pike position | |
| 10 | Shoulder tap in Box position | |
| 2 – 3 x 10” | Handstand hold face to wall | |
| 2x vai e volta | Handstand Walk around box |
Treino do Dia
| 3 rounds for Quality and Time | ||
| 30m | Handstand Walk | |
| 30 | Pistol Alternating | |
| Time Cap: 30′ | ||
| PSE: 15 | ||
| PACE: Forever | ||
| Goal: Learn and Fun | ||
*Cool down:
Stretchs and Mobility |
|||
*Work Your Weakness: Extra WOD
Strenght 1 |
For Load and Reps | |
| 5 | Deadlift | 50,00% |
| 3 | Deadlift | 60,00% |
| 2 | Deadlift | 70,00% |
| 1 | Deadlift | 75,00% |
| 8 + unbroken | Deadlift | 80,00% |
Strenght 2 |
For Load | |
| 5 | Bench Press | 40,00% |
| 5 | Bench Press | 50,00% |
| 5 | Bench Press | 60,00% |
| 5 | Front Squat | 40,00% |
| 5 | Front Squat | 50,00% |
| 5 | Front Squat | 60,00% |
Skill 1 |
5 sets of | |
| 30” / 30” | DB Single Arm Over Head Hold | |
| 20” | Ring Suport Hold | |
| rest 1’30 between sets |
Stamina 1 |
run/row/bike |
| 3 rounds for distance | |
| 10” / 10” | Easy / Hard |
| 20”/ 20” | Easy / Hard |
| 30”/30” | Easy / Hard |
| 20”20” | Easy / Hard |
| 10”/10” | Easy / Hard |
| Rest 1′ between rds |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)