Bom Dia Pessoal,
WOD 101 – Pré RETORNO
Técnica do Dia – Skills Wods
online: | |
– 2 rounds: | |
10 | glute bridge |
10” | handplank |
3 | push ups |
10” + 10” | hollow hold + arched hold |
*********** | |
– presencial: | |
3′ | walk/ jogging |
3′ | row |
3′ | bike |
3′ | kipping (prectice) |
3′ | kb swing practice |
Treino do Dia
For time: | ||
30 | C2B | 16/ 24; * |
50 | Kb swing | pull up; * |
1000m | row / (bike) | |
(pode inverter a ordem p/ aula cheia) | ||
(Cap: 16′) | ||
PSE:4 – 5 | ||
****** | *********************** | |
online: | ||
For time: | ||
50 | kb swing | |
50 | push up | |
50 | roll up | |
(cap: 15′) |
*Cool down:
brettzell |
spine relax |
lats foam roll |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com