Boa Tarde Pessoal,
WOD 86 – Pré RETORNO
Técnica do Dia – Skills Wods
| 10 | swan |
| 15 | cat/camel |
| 10/10 | bird dog |
| 30”/30” | side plank |
| 30” | arched position |
| 30” | handplank |
| – 2 rounds: | |
| 10 | pvc deadlift |
| 10 | kb/ barbell deadlift |
| **** | ********** |
| – specifics |
Treino do Dia
| – Heavy day: | ||
| 4x 3 RM | deadlift | 3 RM |
| (rest 3′) | ||
| cap: 15′ | ||
| ERR: 10 | ||
| **** | ******************** | |
| – Part I) Complex KB: EMOM 4′: | ||
| 4x | 5 DL + 3 russian swing + 3 swing | |
| 1′ | rest | |
| Then, | ||
| – Part II) AMRAP 2′ | ||
| 2′ max | kb russian swing | kb |
*Cool down:
| brettzell |
| spine (kneeling) |
| pigeon |
Thiago Martinez
Head Coach Crossfit
www.crossfitdadiva.com