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Wod

Quinta | 03.09.20

Kamon – Kamon Start

Warm-up

10′: Full Body Warm-up 1 (No Measure)

10 Giros de ombros frente e trás

10 Giros de braço frente e trás

10 Toques no pé

10 Goodmorning mãos atrás da cabeça

10 Step + toque no pé

5 Inchorm + Superman

5 Flexões

5 Air Squat lento + 5 rápidos

5 Jumping Squat

30 Jumping Jacks

30 Mountain Climber

* Do as much you can do in the time given

Core

8′: Metcon (No Measure)

8′ Extension + Isometric

Tabata

Arch

Then

Max Bridge Hold in 4′

Metcon

21′: Metcon (Time)

For Time CAP 21′

400 High Knees

Then, 4 Rounds:

15/15 Ktb/Db Bent Over Row

10 Bench Dips

5 Strict Hand Stand Push Ups

Then,

400 High Knees