Bom dia Pessoal,
WOD 14 – 2021
Técnica do Dia – Skills Wods
| 2′ | ankle mobility | |
| 30” | SAMSON | |
| 10 | downward dog | |
| 10 | roll up | |
| 10 | superman pause | |
| – 2 rounds: | ||
| 20 | skip | |
| 10 | hollow rock | |
| 10 | pvc deadlift | pvc / (Kb) |
| ************** | ||
| 3x 3 | deadlift | ERR 8.5 a 9 |
| 3x 5 | kipping |
Treino do Dia –
| 3 rounds for time: | ||
| 400m | run | |
| 12 | pull ups | |
| 12 | deadlift | body weight; *70% B.W. |
| PSE: :>=7 | ||
| (Cap: 15′) | ||
| ********** | ****************** | |
| 2 rounds for time: | ||
| 100 | skip | |
| 100 | jumping jack | |
| 25 | hollow rock | |
| 25 | kb deadlift | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)