WARM UP
Mobilidade e ativação – 1x
1′ Medball thoracic
1′ Squat full rotation
1′ Hamstring alternado
1′ Hang bar hold
 

 

TÉCNICA
BMU
>Processo
.
>Para quem já faz:
Strict Pull Up
A cada 2’30” – 4X
3-5 Strict Pull Up (pegada aberta)
3-5 Strict Pull Up (pegada fechada)
3-5 Strict Pull Up (pegada invertida)
.
Iniciantes:
6 Ring Row
6 Bent Row pegada supinada
6 Bent Row pegada pronada
 

 

WOD 
For time – CAP 28′
4 ROUNDS
5 Pull Ups/ Ring rows
7 Push Ups
10 Air squats
1000m run
.
3 ROUNDS
5 Pull Ups
7 Push Ups
10 Air squats
800m run
.
2 ROUNDS
5 Pull Ups
7 Push Ups
10 Air squats
500m run
.
1 ROUND
5 Pull Ups
7 Push Ups
10 Air squats
200m run