Bom dia Pessoal,
WOD 13 – 2021
Técnica do Dia – Skills Wods
| Wall Stretch | 10′ total | |
| 20” / 20 ” | Quad | wall |
| 5 + 5 / 5 + 5 | kneeling rotation | wall |
| 20” / 20” | Posterior (close/open) | wall |
| 30” | Deep Squat Hold | wall |
| 10x | Over Head Squat | PVC |
| 6x | Burpee over PVC | |
| ****** | ****** | ****** |
| Skill | 15′ | |
| Bar path | Over Head Squat | |
| 1 + 2 | M. Snatch + OHS | Bar |
| 1 + 3 | P. Snatch + OHS | 20/ 30kg |
| 1 + 4 | Squat Snatch + OHS | 27 / 42 kg |
Treino do Dia
| For time | ||
| 4 rounds | ||
| 400m | Run | * 2′ |
| 10 | Over Head Squat | 27 / 42kg |
| 10 | Burpee Over Bar | |
| Cap: 15′ | ||
| PSE: 16 | ||
| PACE: Forever | ||
| Goal: Unbroken sets | ||
| Nasty Nancy | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)