Bom dia Pessoal,
Home WOD – 28
Técnica do Dia – Skills Wods
5 rounds of
5 Bottle Clean
5 Bottle Jerk
4 Push up
3 Jump Over Bottle
Treino do Dia – “All Body”
8 rounds for time
10 Bottle P. Clean and Jerk
8 Push up HR
6 Tuck Jump Over Bottle
NO TIME CAP
Treino Extra – Desafio 15
Half Sprint Murph AT HOME
For Time
Buy in 3’00’’ Running in Place
50 V- Ups
100 Push ups
150 Air Squats
Cash out 3’00’’ Running in Place
total time cap 30’00’’ ( 6’00” + 24’00”)
* partition reps as needed
On Line WOD 5
Técnica do Dia – Skills Wods
2 rounds of
10 Toes Touch + worm walk
10 Alt Lunge
10 Hollow Rock
20” Plank
5 Kettlebell Snatch
1 Kettlebell Clean + 10″ Hold
Treino do Dia – “KB, Power, Pull,Core“
1 Round Chipper
-Every 2′ ( goal: sub 1’30”)
25 KB Snatch Left
30 KB reverse Lunge Suitcase Left
1’30” KB Front Hack Hold Left
30 Hollow Rock
25 KB Snatch Right
30 KB Reverse Lunge Suitcase Right
1’30” KB Fron Hack Hold Right
1’30 Plank
total 16’00”
que esse ano de 2020 seja extremamente abençoado a todos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com