Bom dia Pessoal,
WOD 115 – Pré RETORNO
Técnica do Dia – Skills Wods
| 60” | wrist mobility | |
| 30” each | rotator cuff (2 posit.) | |
| 15 | pass through | |
| 45” | pigeon | |
| 60” | ankle mobility | |
– 2 rounds: |
||
| 15 | arch rock | |
| 15 | hollow rock | |
| 15 | OHS | pvc |
| 5 | kipping (presencial) | |
| 30 | skip | |
| ************ | ||
| 5′ – 10′ |
“specifics” |
Treino do Dia
4 rounds for time: |
||
| 400m | run | |
| 15 | OHS | 25/ 32; * |
| 15 | T2B | Sc: K2C |
| (CAP: 19′) | ||
| PSE: >=6 | ||
| ********* | ***************************** | |
ONLINE |
||
– AMRAP 2′ each: |
||
| jumping jack / (S.U.) | ||
| plate OHS | plate | |
| V-up | ||
| 2′ rest | ||
| m. climb | ||
| plate snatch | plate | |
| arch rock | ||
| (Total: 14′) | ||
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com