Bom dia Pessoal,
Home WOD – 8
Técnica do Dia – Skills Wods
1 Tabata ( 8 rounds 20’’ on + 10’’ off)
. Hollow position
. Hollow Rock
. Arched Position
. Arch Rock
1 min Rest
2 Tabata ( 8 rounds 20’’ on + 10’’ off)
.Lateral Hollow Position Left
.Lateral Hollow Rock Left
.Lateral Hollow Position Right
.Lateral Hollow Rock Right
Total 9’00’’
Home WOD – 8
Treino do Dia – “ALL BODY + “CORE”
1 Tabata ( 8 rounds 20’’ on + 10’’ off)
.Sofá Hand Plank
.Sofá Hand Plank up and down
.Chair L-Sit Hold
.Chair Pike Legs Lift
2 Tabata ( 8 rounds 20’’ on + 10’’ off)
.Sofa Hold Shoulder Bridge
.Sofa One Leg Shoulder Bridge left
.Sofa One leg Shoulder Bridge right
.Sofa Shoulder Bridge
3 Tabata ( 8 rounds 20’’ on + 10’’ off)
.Rolling Like a Ball
.One leg Stretch
.Double Leg Streth
.Rower Sit up
Total 12’00’’
https://youtu.be/lDu49pN6y08
Treino Extra – Desafio 1 – Tenis TGU
AMRAP 10’:
. Tenis Turkish Get up alternado
Treinos Extras March 30 to April 4- 2020
Aerobic
For Time – choose
1 or 2 in any order
2x 625m Row
2x 500m Run
2x 30 Cal Bike
2x 60 Double / 180 Single Under
Strenght
3 rounds of 8 to 10 reps
Dumbbell Front Squat ( 10/15 kg)
Dumbbell Deadlift ( 15/22,5 kg)
Dumbbell Biceps + Shoulder Press (7/ 10kg)
PSE 7 to 10 rest 30” each round of each exercise.
Prior to Tempo ( For Quality)
Gymnastic
3 rounds for Quality
30″ + 10 Rocking Stretch
30”/30″ Open Legs Roking
2 Hundred Weighted ( 1,1 /2,3 kg)
5/5 TGU step 1 to 3 (12/16kg)
Rest 1’00” between rounds
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com