Boa Tarde Pessoal,
WOD 134 – 2021
Técnica do Dia – Skills Wods
| 10 | swing legs | |
| 45” | pigeon | |
| 45” | kneeling hamstring stretch | |
| 45” | Samson | |
| 12 | back scorpion | |
| – 2 rounds: | ||
| 3/3 alt. Side | hollow to arched positions | |
| 10/10 | side hollow rock | |
| 8 | reverse nordic curl | |
| 10 | air squat | |
| ************* | ||
| 15′: | – Complex: | |
| 1 clean + 1 hang clean + 1 fr. Squat | ||
| + | (quality) | |
| 3 a 5 | kipping |
Treino do Dia
| 4 rounds for time: | ||
| 15-12-9-6 reps | fr. Squat | 39/ 60 kg; * |
| 10 | pull up | Sc: kip+pull |
| (Cap: 9′) | ||
| PACE: Reach | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
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