Bom dia Pessoal,
WOD 78 – 2021
Técnica do Dia – Skills Wods
2 rds | ||
1′ | Single under | |
10 + 3” | globet Squat + hold | |
10 e 10 | Single arm swing KB | |
15 | Rower Sit up | |
30” | Supinated grip bar hang | |
****** | ****** | ****** |
7 | Hang muscle clean | |
7 | Hang Pòwer Clean + Front Squat | |
7 | Tall Squat Clean | |
7 | Hang Squat Clean | |
Build up | ||
4 – 5 sets | ||
3 – 5 | Hang Squat Clean |
Treino do Dia
Heavy Day – Every 3′ do 1 Set of 5 reps | ||
5 – 5 – 5 – 5 – 5 | Hang Squat Clean | |
Total Cap: 15′ | ||
PSE: 15 | ||
PACE: Forever | ||
Goal: Unbroken Sets |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
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