Boa Tarde Pessoal,
WOD 77 – Pré RETORNO
Técnica do Dia – Skills Wods
| 15 | cat/camel | |
| 10/10 | spider | |
| 30”/30” | pigeon | |
| – 2 rounds; | ||
| 20” | arched position | |
| 10 | pvc deadlift high pull | |
| 8 | air squat (tempo) | |
| *************** | ||
| – technique: | ||
| 10′ | front squat | barbell – PSE 3, 4 |
Treino do Dia
| – 5 rounds: | |
| 7/ 10 cal | row (very powerful) |
| 15 | air squat (recovery) |
| (cap: 6′) | |
| PSE: > = 7) | |
| ********* | *************************** |
| – 5 rounds: | |
| 14 | kb deadlift high pull |
| 15 | air squat |
| (cap: 6′) | |
*Cool down:
| kneeling hamstring stretch |
| shoulder blader + triceps stretch |
| quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com