Boa Tarde Pessoal,
WOD 167 – 2021
Técnica do Dia – Skills Wods
| 1′ | ankle mobility (over kb) |
| 45” | quad stretch (wall) |
| 10 | iron cross |
| 10/10 | half kneeling weight shift |
| 10 | rolling squat |
| **** | |
| – ‘pistol drills: | |
| box assitance: up | |
| box assitance: down | |
| box seated pistol | |
| pistol w/ plate counterbalance |
Treino do Dia
| – 3 rounds for time: | ||
| 10 | pistol | Sc: (box pistol w/ kb) |
| 20 | kb russian swing | 16/ 24 kg; * |
| 300 | run | |
| (cap: 14′) | ||
| PACE: forever | ||
| PSE: < = 14 | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)