WOD 16/5/2016 - segunda-feira

A)

Warm-up

TABATA

*nose to wall handstand hold

*kipping pull-up

*scapular plank

*air squat

+

For time:

5 HSPU

50 DU

10 HSPU

50 DU

15 HSPU

50 DU

Obs: scale: faz 1/2/3 wall climb e SU

B) 

Dynamic mobility and activation

*10 psoas pulse D/E

* 10 T spine pulse on foam roller

* 10 wrist stretch pulse

Strength

EMOM - 8’

1 snatch balance – heavy single (saindo do rack)

EMOM - 8’

1 snatch full (progredindo as cargas)

C)

WOD

AMRAP - 10’

hang power clean (155/115)

5 ring dips