WARM UP
Mobilidade e ativação
2 ROUNDS
30″/30″ Box pigeon pose
10 PVC pass througths
5 Down ward facing dog
.
3 ROUNDS
10 Step Ups
10 alternate V-ups
30″ Plank
 

 

TÉCNICA
HSPU
A) 2 a 3 Rounds
20″ a 30″ Wall facing handstand hold OU
pike box hold
8 a 10 Handstand Shrugs (na parede)
.
B) Padrão de descida
3 a 5 negative HSPU (3″a 5″)
.
>PARA QUEM JÁ FAZ HSPU
EMOM 12′
1′- 4 Chin-ups + 6 Bent over Row (barra)
2′- 8 Dual dB Z-press (moderado)
3′- 15 Toes touch
 

 

WOD
For time – CAP 16′
30 Medball Step Up over
25 T2b/ Knee raises/ Sit Up
20 HSPU/ Db Push Press
5 Rope Climb/ 100m kb farm carro (24/16kg)
20 HSPU/ Db Push Press
25 T2b/ Knee raises/ Sit Up
30 Medball Step Up over