Boa Tarde Pessoal,
WOD 158 – 2021
Técnica do Dia – Skills Wods
| 5′ | foam roll: hips, lats | |
| 1′ each | shoulders mobility w/ pvc: flex. + extens. | |
| 45”/45” | pigeon | |
| 10 (2”) | fr. Squat “pause” | |
| 2x 10 | front sot press | pvc |
| 15 | thruster | pvc |
| ***** | ||
| Semana 4 | Protocolo Força: | |
| 3×5 | Press | aumentaraté 5% da última |
| 3x 5 | fr. Squat | (Ref.: Clean) |
| (a cada semana, inverter com “Deadlift”) |
Treino do Dia
| – EMOM 10′: | ||
| 15 | thruster | 25/ 35 KG; * |
| 8 | burpee | |
| 8 | thruster | |
| 15 | burpee | |
| 12 | thruster | |
| 7 | burpee | |
| 7 | thruster | |
| 12 | burpee | |
| 9 | thruster | |
| 9 | burpee | |
| Goal: “unbroken” | ||
| PSE: > 15 | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)