Boa Tarde Pessoal,
WOD 140 – 2021
Técnica do Dia – Skills Wods
30” | kneeling shoulder + lats stretch (arms on foam roll) | |
1′ | foam roll T-spine mobility | |
1′ | foam roll hip flex. | |
3x 20” | hollow hold w/ pvc | |
3x 20” | arched hold | |
10 | iron cross stretching | |
10/10 | bird dog | |
************* | ||
Semana 1 | introduzir protocolo: 15′ | a cada semana, >5% |
3×5 | Deadlift | 65%-69% |
(a cada semana, inverter com fr. Squat e Press) | ou ERR 7 | |
3′-5′ | hanging gymn. Practice |
Treino do Dia
– 5 sets – Every 2’30” do: | ||
4 | strict pull up | * (ring row) |
6 | kip/butterfly pull up | SC: “half pull” |
8 | T2B | SC: K2R |
(cap: 12’30”) | ||
Goal: “unbroken” |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)