Bom dia Pessoal,
Treino Extra – Desafio 21
Buy in
3 rounds of
10/10 Front Squat KB
Then AMRAP 8’00”
10 Dead Clean and Jerk KB Alt
50 Double under / 100 Single Under or 100 Jumping Jacks
20 Rower Sit up
On Line WOD 15
Técnica do Dia – Skills Wods
1 Round
. 5 STICK KANG SQUAT
. 5 STICK DEADLIFT
. 5 POWER VERTICAL JUMP
. 5 KB RUSSIAN SWING
. 5 KB SWING
Treino do Dia – AMRAP
Chipper Style
3 BLOCKS OF:
2’30” AMRAP each
. 8 SQUAT JUMP
. 10 KB SWING
*1′ REST
. 8 VERTICAL JUMP
. 12 KB RUSSIAN SWING
*1′ REST
. 8 BURPEES
. 10 “FAST” GOBLET SQUAT
TOTAL TIME: 9’30”
que esse Mês de Maio seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com