Categorias
Wod

Quarta | 02.09.20

Kamon – Kamon Start

Warm-up

5′: Clean Warm-up (No Measure)

10 Rotações de punho pra cima e pra baixo

10 Rotações de cotovelos pra cima com bastão

10 Front Squat

5 Dip + Pull + High Pull + Muscle

5 Dip + Pull + High Pull + Power

5 Dip + Pull + High Pull + Squat

5 Hang + Pull + High Pull + Muscle

5 Hang + Pull + High Pull + Power

5 Hang + Pull + High Pull + Squat

5 Tall Clean

Metcon

24′: Metcon (Time)

For Time CAP 24′

5/5 Ktb/Db Hang Power Clean & Jerk

40 Sit Ups

40 ktb/Db Box Step-Ups

40 ktb/Db Push Presses

5/5 Ktb/Db Hang Power Clean & Jerk

30 Sit Ups

30 Ktb/Db Box Step-Ups

30 KtbDb Push Presses

5/5 Ktb/Db Hang Power Clean & Jerk

20 Sit Ups

20 Ktb/Db Box Step-Ups

20 Ktb/Db Push Presses

5/5 Ktb/Db Hang Power Clean & Jerk

10 Sit Ups

10 Ktb/Db Box Step-Ups

10 Ktb/Db Push Presses