Boa Tarde Pessoal,
WOD 107 – 2021
Técnica do Dia – Skills Wods
| 1’/1′ | leg foam roll |
| 11/1′ | lumbar foam roll |
| 15 | cat/camel |
| 12/12 | bird dog |
| 2x 30”/30” | side plank |
| 5/5 | kb row (single arm) |
| 10 | kb swing |
| ****** | |
| 5′-10′ | pose method drill |
Treino do Dia
| 3 rounds (“not”) for time: | ||
| 400m | run | |
| 18 | kb russian swing | |
| 10/10 | kb row | |
| Cap: 18′ | ||
| PACE: Forever | ||
| PSE: < 15 | ||
| ************* | ||
| – 3 rounds FOR TIME: | ||
| 50 | skip | |
| 50 | “fast” mountain climber | |
| 18 | kb swing | kb |
| 10/10 | kb row | kb |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)