Bom dia Pessoal,
WOD 20 – 2021
Técnica do Dia – Skills Wods
| 30” | pigeon | |
| 10 | cat/camel | |
| 10 | crab reach | |
| 10 | russian baby maker | |
| – 2 rounds: | ||
| 5 | hang sq. clean | pvc |
| 20 | S.U. | (jumping jack) |
| 5 | push press | |
| *** | ************** | |
| 5′ a 10′ | D.U./ S.U. | |
| 4x 1 + 2 | 1 hang. Sq. Clean + 2 push press | ERR: 8 |
Treino do Dia –
| AMRAP 10′: | ||
| 3 | hang sq. Clean | |
| 40 | D.U. | |
| 8 | push press | até 70% ERR |
| PSE: >14 | ||
| Goal: 4 a 5 rounds | ||
| PACE: sustain | ||
| ******************* | ||
| AMRAP 10′: | ||
| 3 + 3 | kb (swing) sq. Clean | |
| 40 | jumping jack | |
| 8 + 8 | kb push press | |
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)