Bom dia Pessoal,
WOD 107 – Pré RETORNO
Técnica do Dia – Skills Wods
| 5x 5” | swan | |
| 45” | samson | |
| 30” | glute stretch | |
| 10 | roll over | |
| 15 | hollow rock | |
| 15 | arch rock | |
| 10 | clean pull | barbell/(pvc) |
| (5/5) | (online: kb clean) | |
| ***** | ******************** | |
| up to 15′ | Skill: | |
| T2B | ||
| hang power clean (progressive load) | ERR 6 a 7 |
Treino do Dia
| 4 rounds for time: | ||
| 10 | T2B | *K2C |
| 10 | hang power clean | 27/ 40 |
| (Cap: 8′) | ||
| PSE: 6 | ||
| ****** | *************************** | |
| – 4 rounds: | ||
| 20 | hollow rock | |
| 6/6 | kb clean | |
*Cool down:
| pigeon |
| sh. Blade kneeling stretch |
| side quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com