Boa Tarde Pessoal,
WOD 104 – 2021
Técnica do Dia – Skills Wods
| 10 | back scorpion stretch | |
| 10 | SAW | |
| 45”/45” | pigeon | |
| 45”/45” | kneeling hamstring stretch | |
| 10 | shoulder circundation | |
| – 3 rounds: | ||
| 5 | kipping | |
| 5 | hang power snatch | barbell |
| 5 | abmat sit up | |
| ********* | ||
| 5′ | pull up |
Treino do Dia
| – 4 rounds: | ||
| 10 | pull up | Sc: Kipping + half pull |
| 8 | hang power snatch | 25/ 35; *20/ 30; |
| 15 | abmat sit up | |
| Cap: 9′ | ||
| PSE: 15 | ||
| PACE: sustain | ||
| *************** | ||
| ONLINE | – EMOM 15′ (3x) | |
| 10 | pvc prone raise + press | pvc |
| 15 | pvc V-up | pvc |
| 10 | pvc power snatch | |
| 5/5 | kb snatch | kb |
| 1′ | rest | |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)