Boa Tarde Pessoal,
WOD 110 – 2021
Técnica do Dia – Skills Wods
| 60” | foam roll: lats, hip, legs | |
| 10 (3”) | back scorpion | |
| 60” | ankle mobility | |
| 10 | 90/90 hip mobility | |
| 45” | pvc shoulder mobility rotations | |
| – 3 rounds: | ||
| 10” | handstand | |
| 3 | pike hspu | (Rx: hspu) |
| 6 | drop squat w/ plate | |
| 6 | plate press | 5/ 10 |
| 150/ 200m | row | |
| (inverter ordem se preciso) | ||
| ******* | ||
| 2x 3 | clean & jerk (variations) | barbell |
Treino do Dia
| HEAVY DAY – 25′ TO: | ||
| 1 + 1 | clean + hang clean | RM |
| then, | ||
| 3 RM | jerk | RM |
| Goal: maior carga e controle técnico | ||
| Obs: descanse o necessário entre tentativas | ||
| (ERR: 10) | ||
| ******************* | ||
*Cool down:
Stretchs and Mobility |
|||
| – ONLINE: (9′) | ||
| AMRAP 1′ | 1 KB dead snatch + 1 kb snatch | left |
| 1′ | rest | |
| AMRAP 1′ | 1 KB dead snatch + 1 kb snatch | right |
| 1′ | rest | |
| AMRAP 1′ | kb dead sq. Clean + 1 kb clean | left |
| 1′ | rest | |
| AMRAP 1′ | kb dead sq. Clean + 1 kb clean | right |
| 1′ | rest | |
| AMRAP 1′ | kb jerk | revezar como quiser |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)