WARM UP
Mobilidade ombros + punhos
.
AMRAP 3′
10 PVC pass through
10 Snow angel
10 Forearm Mobility
.
3 ROUNDS
8 Banded face Pull
6/6 Kneeling Press dB
20″ Hs hold/ prancha
20 D.U/ S.U
 

 

TÉCNICA
A cada 2′ – 5x
8 a 10 Strict HSPU
.
Para quem não faz:
10 – 8 – 6 – 4 – 2
> Soulder Press com barra
(40% a 90%)
 

 

WOD
For time – CAP 16′
30 Front squats (60/43Kg) – (52/39kg)
20m HSW/ 6 Wall Walk/ 2x inchworm Push Ups
75 D.U/ S.U
.
20 Front squats
15m HSW/ 5 Wall Walk/ 2x Inchworm Push Ups
50 D.U/ S.U
.
10 Front squats
10m HSW/ 4 Wall Walk/ 2x inchworm Push Ups
25 D.U/ S.U