Bom dia Pessoal,
WOD 104 – Pré RETORNO
Técnica do Dia – Skills Wods
| 10 | mountain climb + spider | |
| 10 | downward dog | |
| 30” | pigeon | |
| 15 | push ups | |
| 10 | pvc split jerk | |
| 10 | pvc jerk | |
| 3 + 3 | split jerk + jerk | barbell |
| 4 | burpee over the bar | |
| ******** | ************** | |
| – EMOM 8′ (4x cada): | ||
| 1+1 | split jerk + p. jerk | heavy single |
| 3 | plyiom. Box jump | livre |
Treino do Dia
| – AMRAP 9′: | ||
| 10 | jerk | 60% – 65% |
| 8 | burpee over the bar | 50/ 60cm |
| PSE: > = 7 | ||
| ****** | ********************** | |
| AMRAP 9′: | ||
| 6/6 | kb jerk | kb |
| 8 | burpee over KB | |
*Cool down:
| pigeon |
| sh. Blade kneeling stretch |
| side quad stretch |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com