WARM UP
Mobili.+ Ativa.- torácica/ ombros
.
2 ROUNDS
15 Ring rows
20 Hollow rocks + 10″ Hollow hold
20 Arch rocks + 10″ Arch hold
5 Scap Pull Up + 5 Beat swings
 

 

TÉCNICA
GYM CONDITIONING
A) C2b/ Pull Up/ Jump Pull Up x2
2 sets
5 a 8 reps – REST 20″
5 a 8 reps – REST 20″
5 a 8 reps – REST 20″
REST 2′ entre séries
.
B) BMU/ Strict Pull Up
3 reps – REST 30″
3 reps – REST 30″
3 reps – REST 30″
REST 2′ entre séries
 

 

WOD
EMOM 20′
1′- 10 Sprawls
2′- 12 Abmat Sit Up
3′- 12 Double dB Hang clean (20/14kg)
4′- 10 a 12 Kb swings (24/16kg)