Bom dia Pessoal,
WOD 116 – Pré RETORNO
Técnica do Dia – Skills Wods
| 10 | crab stretch | |
| 10 | downward dog | |
| 10/10 | SLDL | |
| 12 | plank up&down | |
| ************* | ||
| 30” – 60” each | * foam roll (presencial): | |
| legs/ hips/ lats | ||
| ************* | ||
| – Complex (every 1’30”) | ||
| 4x | 1 clean pull + 1 p. clean + 1 jerk | heavy single |
| *************** | ||
| On line: practice WOD exercises |
Treino do Dia
– 4 rounds for time: |
||
| 9 | power clean | 35/ 52 kg; * |
| 10 | jerk | “ |
| 50 | D.U. | 100 S.U. |
| (CAP: 12′) | ||
| PSE: > = 7 | ||
| ****** | ********************** | |
ONLINE |
– 4 rounds: |
|
| 5/5 | dead kb clean | |
| 10/10 | kb jerk | |
| 20 | Kb swing H2H | |
| (CAP: 10′) | ||
*Cool down:
| foam roll |
| quad & hip |
| shoulder + pect + biceps |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com