Boa Tarde Pessoal,
WOD 176 – 2021
Técnica do Dia – Skills Wods
| 10 | cat / camel | |
| 5 | swan | |
| 20 | altern. reverse lunge w/ rotation | |
| 20 | mountain climber kick through | |
| 30”/30” | pigeon | |
| 2′ | ankle mobility | |
| 2x 6 – 10 | reverse nordic curl | |
| ******** | ||
| – Front squat (practices): | barbell | |
| 5 | . Pause | |
| 5 | . Tempo | |
| 5 | . Fast | |
| 5 | . “normal” | |
| 2 RM | Front squat | (Clean max load.) |
Treino do Dia
| – EMOM 10′: | ||
| 6 – 8 | wall ball | 20/ 30 lbs; * |
| Goal: > 70 reps | ||
| PSE: > 15 | ||
| PACE: Sustain | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)