Bom dia Pessoal,
WOD 19 – 2021
Técnica do Dia – Skills Wods
2′ | Shoulder / lats | 10′ total |
Mobility | ||
2 set each | Pike / Straddle up | |
5/5 | One leg | |
10 | Alternated | |
5 | Double leg | |
10 | Downward dog | |
****** | ****** | ****** |
Skill | 10′ | |
Partner skill | Bench Press | |
10 each | Elevated Push up | |
10 each | Floor Press | Bar |
5 to 10 each | Bench Press | 50% to BW |
Rope | Skill | 5′ |
5/5 | Rope Row | |
2 | Lying to stand | |
5 | Rope L-sit | all extended |
1 | Any Rope Climb |
Treino do Dia
Amrap 20′ | ||
MAX | Bench Press | 50% to BW |
MAX | Legless Rope Climb | from seated |
PSE: 14 | ||
PACE: Forever | ||
Goal: For Quality and Fun | ||
scale options | ||
Reduce Load | ||
Rope Climb | ||
Lying to stand |
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)