Bom dia Pessoal,
WOD 119 – Pré RETORNO
Técnica do Dia – Skills Wods
| 10 | shoulder circles | |
| 10 | swan | |
| 30” | Samson | |
| 10 | russian baby maker | |
| 10 | reverse lunge | |
| ********** | ||
| 5′ – 10′ | “specifics” (practice) |
Treino do Dia
– 3 rounds: |
||
| 8 / 8 | OH reverse lunge (DB or KB) | 10, 12/ 15, 16 |
| 20 | abmat sit up | |
| 6 / 6 | DB or KB thruster | 10, 12/ 15, 16 |
| (CAP: 11′) | ||
| PSE: > = 4 | ||
| ********************* | ||
| ONLINE |
– 3 rounds: |
|
| 8 / 8 | OH kb reverse lunge | |
| 20 | sit up | |
| 6 / 6 | kb thruster | |
| (CAP: 11′) | ||
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com