WARM UP
.
3 ROUNDS
5 Inchworm
10 Abd. Pernas estendidas
20″ Hollow hold
20″ Arch hold
 

 

TÉCNICA
HSPU
>Processo
.
>Para quem já faz:
3x
1 Push up + 1 SHSPU
2 Push ups + 2 SHSPU
3 Push ups + 3 SHSPU
…. Até 5 reps de cada

WOD
EMOM 15′
1′- 21 Deadlift (64/51kg)
2′- 12m HSW/ tentativas/ 5 wall walk
3′- 20 B.J.O.
4′- 12 Double Db hang Clean e jerk (16/10kg)
5′- REST