Bom dia Pessoal,
WOD 22 – 2021
Técnica do Dia – Skills Wods
| 30” / 30” | Quad Stretch | 10′ total |
| 30” / 30” | Samson | |
| 30” / 30 ” | kneeling hamstring stretch | |
| 30” / 30 ” | hamstring stretch | |
| 15 | gluteo bridge | |
| 10 / 10 | One Leg Bridge | |
| 5/5 | DB one arm bar stretch | |
| ****** | ****** | ****** |
| Skill | 10′ | |
| Build up | Wod Exercises | |
| 10 | Step up | 50 / 60cm |
| 5 / 5 | Push Press | Light |
| 10 | DB Step up | Wod |
| 5 / 5 | Push Press | Wod |
Treino do Dia
| Every 2′ ( 5 rounds) | ||
| 20 | Dumbbell Box Step up | 50/60 cm |
| MAX | Dumbbell Push Press | 15/22,5kg |
| Rest 2′ | between rounds | |
| total Cap 20′ | ||
| PSE: 15 | ||
| PACE: Reach | ||
| Goal: For quality | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)