Bom dia Pessoal,
On Line WOD 66
Técnica do Dia – Skills Wods
1 rounds of
. 20’’ HAND PLANK “BALANCE”
. 20 BODY WEIGHT HOLLOW PRESS ALT.
. 5 SPLIT JERK (STICK)
. 5 POWER CLEAN
. 5 KB DL
. 5 KB SDHP
. 3/3 KB BENT OVER ROW
Treino do Dia
– 3 ROUNDS (3’ TO COMPLETE EACH SUPER-SET):
. 7/7 HOLLOW KB PRESS
. 9 PLATE/KB PUSH PRESS
. 7 SPLIT JERK (STICK)
. 50 SPLIT JUMPING JACK
______________________
. 7/7 KB BENT OVER ROW
. 9 KB SDHP
. 7 POWER SNATCH (STICK)
. 50 JUMPING JACK
______________________
*30’’ REST
(TIME PER ROUND: 6’30’’ / TOTAL TIME: 19’30’’)
- COOL DOWN:
. LOMBAR LYING ROTATION
. SHOULDER BLADE STRETCH ROTATION
. TRICEPS + LATS STRETCH
que esse Mês de Julho tenhamos a sabedoria , a força e a fé necessária para estarmos juntos em nome de Jesus….
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com