TRABALHO DO DIA

Wednesday

Treino 3. Quarta Feira

Mobility
Ombros

Warm up

12' Emom

1' 10 - 15 Banded Row
2' 10 Push ups
3' 30 Hollow rocks
4' 30'' Hollow hold

Skill

a) Pull up

5 Strict pull ups
rest 1'
5 Strict pull ups
rest 1'
ME Pull ups (kipping/butterfly)

Rest 4'

b) Hand Stand Push 

5 Strict H.S.P.U
rest 1'
5 Strict H.S.P.U
rest 1'
ME H.S.P.U (kipping)

WOD

13' Amrap (team 2)

16/12 Cal. Bike or Row
10 Pull ups
10 H.S.P.U