Boa Tarde Pessoal,
WOD 122 – 2021
Técnica do Dia – Skills Wods
10 | back scorpion | |
10 | iron cross | |
10 | spider | |
45” | pigeon | |
60” | spine torac. Mobility foam roll | foam roll |
30” | pvc sh. Rotation | pvc |
60” | ankle mobility | |
10 (3″) | OHS pause | pvc |
***** | ||
– 2 rounds | ||
30 | jumping jack | |
30 | S.U. | |
5 | OHS | barbell |
5 | abmat sit up |
Treino do Dia
– 3 Rounds for time: | ||
10 | OHS | 27/ 40; * |
35 | D.U. | SC: 70 S.U. |
10 | ab mat sit up | |
100m | run | |
Cap: 8′ | ||
PSE: > 15 | ||
PACE: Forever/ Sustain | ||
************* | ||
– ONLINE: | ||
– 3 rounds for time: | ||
10/10 | kb snatch | Kb |
20 | pvc OHS | pvc |
15 | burpees |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)